Saturday 210403

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Jog
5/5 Single Arm Ring Rows
10 Alt. Samson Lunge
10 Tuck-Ups

Extended Warm-up – Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 8 Plate OH Lunges* + 100m Run
MIN 2 – TTB or Rope Climb Practice

*Increasing Weight Each Round

(No Measure)

Workout – White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

Posted in WOD

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