White Feb09

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Workout of the Day 2/9/2018 – Friday

CrossFit

A. Speed/Conditioning
2 x ME 500m Row

B. Met-Con
‘White’ – 5 Rounds:
3 Rope Climbs (15′)
10 Toes to Bar
21 Steps Overhead Walking Lunge (45#/35# Plate)
400m Run

U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney. First posted Nov. 8, 2011.

CrossFit Lite

A. Met-Con
For Time:
100 KB Swings (1.5 pd/1 pd)

EMOM 3 Burpees. Starting at the end of the first minute, and at the end of every minute after, stop the KB swings and do 3 burpees. Rest 5 minutes when done. Then…

B. Met-Con
For Time:
100 Wall Balls (20#/16#)

EMOM 3 Burpees. Starting at the end of the first minute, and at the end of every minute after, stop the wall balls and do 3 burpees.