Sunday October 21, 2018 - WHITE

October 21, 2018




:20 HARD

:40 EASY x4 Bike or Row

2 Rounds

25ft Bear Crawl Controlled

10 Reaching Goblet Squat

10 Goblet RDL


M1) Every 3 Mins x4


Option A:

10 Box Jump Over 30/24"

10 DB Thruster 50/35


Option B:

10 Box Jump Over 24/20"

10 Thruster 75/55


Option C:

Box Step Over 20"

10 Thruster 45/35

Rest 5 Mins before Part B


M2) Every 3 Mins x4


Option A:

12 Cal Row

10/8 HSPU


Option B:

10/8 Cal Row

4-5 HSPU Negatives

(Kick up + Slow Negative down, kick of wall, kick back up repeat)


Option C:

:45 Max Cal Row

:45 Max Reps Push up





U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.


5 Rounds for Time:

3 Rope Climbs

10 T2B

21 Overhead Walking Lunge w/ 45 lb Plate

400 M Run


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