Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Movement Primer
3-4 Rounds vs. 8:00 for movement set-up & warm-up sets.
“WHITE”
5 Rounds for time of
3 x Rope Climbs
10 x Toes-to-Bar
21 x Overhead Walking Lunges (45/35lbs)
Run 400m
Notes: Run options may substitute a 500m Row or indoor Shuttle Run. Rope Climbs scale to Ring Rows, Pull-ups, Pulls-to-standing, and knotted rope climbs as applicable. Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
U.S. Army 1st Lt. 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 Oct. 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, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.
First posted Nov. 8, 2011.
