A. Rope climb techniques
B. Movements/standards for the WOD
6 10' rope climbs (sc: tiptoe assisted rope pullups or ring rows)
21 walking lunges with (45/25lb) plate OH
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.
- from Crossfit.com
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