WORKOUT – “Cindy”

Boards  have been cleaned off, time to fill them up again.

Performance

As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Fitness

As many rounds as possible in 20 min:
5 Body Rows
10 Push-ups/5 Negatives
15 Squats

BENCHMARK TRAINING

Games

“17.1”

For time:
10 dumbbell snatches 22.5/15kg
15 burpee box jump-overs 24/20″
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

20 Min Time Cap.

Hero

“White”

Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 20/15kg 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.