pack
15’ rope climb
10 toes to bar
21 walking lunges w/25# plate overhead
400m run

22:04

Five rounds for time of:
15 pull ups
5 Knee raises
15 Walking lunge steps
Run 200 meters (.13 miles treadmill)

13:09

Voted.

RIP Lt. White

White

Five rounds for time of:
15’ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
38:58

Five rounds for time of:
15’ Rope climb, 1 ascents -or- 3 Beginner rope climbs—had to do the substitution of towel on pull up bar
10 Toes to bar—later in rounds ended up doing knee to elbows
21 Walking lunge steps with 25lb plate held overhead
Run 400 meters

35ish minutes. Didnt have my watch and the gym I went to didnt have a clock near the workout area. Was still a bit sore from yesterdays WOD so I didnt have much in me for the 400s, and having to do them on a treadmill is not what I wanted to do, seems our track was closed as well.

RIP Lt!

3 rounds for time:
2 towel pullups
5 knee raises
Run 200m
Damn, mis-read the WOD. Should have been 5 rounds.

Volume training: EMOM 20—3 x ring dips

WOD:  3rft
10 Deadlift 275#  (subbed 225#)
50 Double-unders (subbed 3x singles)
6:16

Quick, brisk, shoulda gone heavier on the deads.  Hindsight.

RIP Lt White