Wednesday
/Strength
Front Squat 4x5 @ 78%
WOD
For time:
7-6-5-4-3-2-1
Deadlifts 315#/220#
Muscle-ups
Sonia Lechuga
Strength
Front Squat 4x5 @ 78%
WOD
For time:
7-6-5-4-3-2-1
Deadlifts 315#/220#
Muscle-ups
Sonia Lechuga
WOD
AMRAP 4
"Fran"
21-15-9
Thrusters 95#/65#
Pull-ups
Rest 4:00
AMRAP 4
"Diane"
21-15-9
Deadlifts 225#/155#
Handstand Push-ups
Rest 4:00
AMRAP 4:
"Grace"
30 Clean & Jerks 135#/95#
Then
ROMWOD
Vito Balice
Strength
Back Squat 5x4 @ 80%
WOD
"Dean"
For Time, 30 minute time cap:
30 Handstand Push Ups
40 Toes To Bar
50 Burpees
60 Pull Ups
70 Push Ups
80 Sit Ups
90 Air Squats
Happy Birthday Coach Dean
"White"
5 rounds for time of:
3 Rope climb
10 Toes to bar
21 Walking lunge steps with 45#/25# 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.