8am Kettlebell
Split squat 10 ea
Pushup 12
3x
Then
Pull up 10
Squat jump 12
3x
Then
30 on no rest
Air squat
Plank
1-leg deadlift
Run in place
3x

9am WOD
“White”

5 rounds for time of:
– 3 rope climbs
– 10 toes-to-bars
– 21 overhead walking lunge steps, 45-lb. plate
– Run 400 meters

10am Olympic Lifting

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.