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.

Warm-up

Run 400m

Then 2 Rounds

:30 on/:10 Off

-Fast Hands On & Off Plate

-Plate Ground to Overhead

-Overhead Lunges

 

 

Hero WOD (35 min Cap)

“White”

5 Rounds For Time

3 Rope Climbs (15 ft)

10 Toes-to-Bar

21 Overhead Walking Lunges (45/25 lb plate)

400 meter Run

 

Level 2- 1 Rope Climb

Level 1- 4 Rounds, 3 pull to stands

Challenger – 4 Rounds, 3 pull to stand OR 15 Ring Rows, 10 sit-ups, 21 KB lunges, 300m Run

 

 

Extra Work

Heavy Strict Diane

21-15-9

Deadlift 315, 205

Strict HSPUs

*Scale weight as necessary*

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

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