210521 - FYF - Hero WOD "White"

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device

QOTD - Weekend Plans?

WARM UP - 2 Rounds
200m Run
10 Anchored Leg Raises
10 Walking Lunges
10 Plate Ground to Overhead

MOBILIZE - Down Dog to Cobra
Pigeon Stretch
Roll out anything that is sore!

COACH PREP - Perform 4 OH Lunges and T2B
Then, Foot Lock practice

WOD -
(A: Competitor) / (B: Performance)
FOR TIME
5 Rounds
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunges 45/25
400m Run

(C: Fitness)
FOR TIME
5 Rounds
9 Scaled Climbs
10 Hanging Knee Raises
21 Overhead Walking Lunges 35/15
400m Run