Hero WOD
"White"
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
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.
5/1/2017
Strength
Deadlift
9 min EMOM
3 reps at 75% of 1RM
Metcon
For Time
Diane
21-15-9
Deadlifts 225/155
Hand Stand Push Ups
Strength
Strict Press
11 min EMOM
2 reps at 80% of your 1RM
Metcon
3 rounds for time
20 KB swings 53/35
50 ft bear crawl KB drag 53/35
10 HSPU
50 ft bear crawl KB drag
4/27/2017
skill:
3 sets - max unbroken kipping pull-ups
3min rest between sets
metcon:
18m AMREP
15 squat snatches 75/45
50 double unders
12 squat snatch 95/65
50 double unders
9 squat snatch 115/75
50 double unders
6 squat snatch 135/95
50 double unders
3 squat snatch 155/105
50 double unders
with remaining time do as many bar facing burpees as possible
