Thursday

Warm-up
Warm-up
200m Run

Then…

ON AN 8:00 RUNNING CLOCK…

2-3 SETS
6/6 SA Ring Row
12 Tuck-Ups
8 Scap Pull-Ups
4/4 Samson Stretch*

*Second Round grab a plate and switch to Overhead Plate Walking Lunges.

Workout
White (Time)
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011

NOTE — Option to hold plate in gun hold position or behind head.

Finisher
Metcon
FOR QUALITY
200m Plate Gun Walk (Athlete Choice)*

*Every break, perform 30 Alt. High Knees.

(No Measure)