Main Class: As a team of 2 complete the following for time:
Row 2000m
120 Wall Balls (20#/14#)
80 Pull-ups
60 Overhead Sit-ups (35#/15# bumper)
40 Burpees
* One partner works at a time.
** Chip through the exercises but split up reps however you wish. Must go in order (i.e. row, wall balls, and squats, etc.)
Advanced RX Class: “White” (First Female Hero WOD)
5 Rounds for time:
3 Rope Climbs (15′)
10 Toes-to-Bar
21 Overhead Walking Lunges (45#/25# bumper)
400m Run
Results
Teamwork in action:
“White”:
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 30th Heavy BCT, North Carolina National Guard, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. RIP.
I saw this on Rainier CrossFit’s page and wanted to share. The main thing I pulled from this? Eat animal protein with a clean, balanced diet (preferably paleo) and I bet supplements and prescription meds won’t be needed for B12 deficiency.
“It Could Be Old Age, Or It Could Be Low B12” by The New York Times