“White”

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, 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.

“White”

5 Rounds
3 Rope Climb
10 Toes to Bar
21 Overhead Walking Lunge (45/25)
Run 400m

28:11 w/1 climb per round

4/20 @ 630

Weighted Pull-ups
1-1-1-1-1-1-1

AMRAP 10 Minutes
4 Push-Press (115/75)
8 Pull-ups
12 Overhead Lunge (45/25 Plate)

Weighted Pullups
25-25-35-35-35-35-40(f)-35-40

Metcon:
6ish rounds, I think

12/6 @ 6pm

30 Thrusters (95/65)
30 Pull-ups
30 Overhead Plate Lunges (45/25)
30 DB Hang Squat Cleans 40/25)
30 Hand Release Push-ups
30 KB Swings (53/35)
30 Presses (95/65)
Row 300m

Complete in any order.

19:54RX

4/27 @ 5:30 – Patriot

Behind the Neck Jerk (Push or Split)
1-1-1-1-1-1-1

4 Rounds
10 Overhead Lunges (95/65)
15 Hand Release Push-ups

Hold the jerk over your head in a locked out position for 5 seconds before coming to the ground.

Behind the Neck Jerk (Split)
55-55-75-75-95-100-105-110-115 (fail)

Metcon:
6:17
55lbs first round and 35lbs last 3 rounds. Gay.

1/12 @ 6pm – “Annie”

W/U

5 minute DU practice.

Every minute, on the minute for 10 minutes:

4 Overhead Lunges (35lb barbell)

4 V Situps

2 Ring Dips (red & purple band)

WOD:

“Annie”
50-40-30-20-10
Double unders
Sit ups

I don’t have my double unders yet (I can only do 1 or 2 in a row) so I scaled and did double the amount required as singles (i.e., 100-80-60-40-20).

Time:  9:41

I hope to improve on this next time.  The situps were killer after the first 45 or so….Seems like I should start doing situps a bit more regularly or they will continue to suck every time.