Warm-Up: Coach’s Choice
Strength/Skill: Rope Climbs: Spend 10 minutes working the skill.
WOD: White
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
Stimulus/Focus: Hero WOD time! Females use a 25# plate. Masters are 25/15. Have fun with this one! No time cap, but aim for less than 30 minutes.
Cool Down: Athletes Choice