SATURDAY

Shoulder activation (band)

Calf pumps

Scap pull ups

Hollow & arches (small/big)

Lat pull backs

Knee raises

Knees to elbow

Toes to bar

Rope – ground to standing

Rope pull ups and holds

Hero WOD

“White”

U.S. Army 1^st Lt.

Ashley White (24)

Died 22/10/2011

Kandahar Province Afghanistan

5 Rounds for Time:

·   3 Rope Climbs

·   10 Toes-to-Bar

·   21 Overhead Walking lunges (RX 20/15 Kg plate)

·   400 Meter run

Stimulus:

·     Consistent pace

·     Strong arm and grip strength