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5 Rounds:
3 Rope Climbs
10 Toes to Bar
21 Overhead Lunges (45/25)
400 Meter Run

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.

WOD Guidance & Goals:
Aim to complete rope climbs in 1 minute. Time your breaks between each climb (:10). Complete the toes to bar around :30 and the lunges in 1 minute. Use the run to recover before the next round, except for round 5 push your pace! Target 20-25 minutes.

Post Time to Comments. Compare scores HERE.


1)Pause back squat + back squat:
10 roundsEvery 2 minutes, perform 1x pause back squat (3 second pause) + 1x back squat. Start at 50-60% and work up to a max for the day.

2)3 Rounds: Max Effort L sit, rest 3 minutes