Friday, May 2, 2014

Free "Trial" workout tomorrow at 9:00 a.m.! 
Come ready to workout and have fun!  
Olympic Lifting at 10:00 a.m.


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.











Arm/Leg Swings
Samson Stretch L&R
3 Rounds of:
5 Pull-ups
10 Air Squats
15 Ab-mat Sit-ups

Hopefully this will be the last "leg" WOD of the week. Hopefully!!

WOD (compare to 11/13/13)
Conditioning
“White”
5 RFT
3 Rope Climbs
10 T2B
21 OH Walking Lunge 45/25# (left is 1, right is 1)
400m Run
Day #2 (Yes the 400's in today's WOD count)

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