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

-Hollow Rocks

-Plate Ground to Overhead

-Overhead Lunges

 

Hero WOD (35 min Cap)

“White”

5 Rounds For Time

3 Rope Climbs (15 ft)

10 Toes-to-Bars

21 Overhead Walking Lunges (45/35 lb plate)

400 meter Run

 

Level 2- 1 Rope Climb,

Level 1/Lite- 4 Rounds, 3 wall climbs, hanging knee raises, walking lunges

 

Extra Work

15-12-9

Bar Muup*

90’ HSwalk**

 

*Scale the #, use bands or sub C2b

**scale t0 50’, 25’ or 20 shoulder taps.

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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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