Hero WOD!

Today’s Workout: “White“ Five rounds for time of: 15′ Rope climb, 3 ascents (sub 3 chest to bar pull ups PER rope climbs, so that makes 9 chest to bar pull ups total) 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters Post- Work on a suck list item, (a lift, or double unders, or anything of your choosing) U.S. Army First Lieutenant 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 October 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 Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. I would like to request White for my birthday WOD. Although LT White was in a different branch of service than I served in, she represents every female who has worn the uniform of the United States of America. Women make up nearly 11.6 perecent of combat veterans yet their sacrifices are often overlooked. It is estimated that only 1% of Americans make the choice to wear the uniform and to defend this great country. Lt. White made that choice and then made the ultimate sacrifice for us. In honor of her dedication to our country, I would like to dedicate my birthday WOD to her memory.

Bracket Buster Participants. If any of you want to work on one of the WODs that were released, we will be doing WOD 1 on Saturday as a gym and WOD 3 on Tuesday as a gym. You may also come in on Sunday during the 11am and use it as a practice day or come in on Monday night at 8pm as an open gym.


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