WOD Friday May 6th

Kipping Clinic: Tomorrow from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00.

Warm up: 20 sit ups, 10 burpee broad jump


5 Rounds for time of:

3 Rope climbs

10 Toes to bar

21 Walking lunges holding plate overhead (45 lbs/25 lbs)

400 Meter run
Ashley White

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, 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 (former member of CrossFit Havoc), her parents Robert and Deborah, brother Josh, and sister Brittney.

Click for more info about Ashley. 

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