The Hero Course – Honoring “White”

LtWhiteHero

WEEKEND INFO

Saturday

No Open Gym

Sunday

9:00am – ReFlex Yoga

10:00am – The Hero Course

“White”

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.

Dynamic movement prep 
Group warm up 
30 Barbell rollouts
Strength
3 position cleans
Start with a 2 second pause in each position
Hip
Hang (above the knee)
Just below the knee (off the floor)
Ensure good strong positions for each.
3-3-3-3   Start at 65%. Adjust by feel.
Wod 
For time.
“Grace”
30 clean and jerks 135/95
Mad mobi 
Shoulder bully
Trigger point pecs
Lat stretch
Hamstring up n over
Group warm up
30 Barbell rollouts
3 position cleans
Start with a 2 second pause in each position
Hip
Hang (above the knee)
Just below the knee (off the floor)
Ensure good strong positions for each.
3-3-3-3   Start at 65%. Adjust by feel.
Wod
For time.
“Grace”
30 clean and jerks 135/95
Mad mobi
Shoulder bully
Trigger point pecs
Lat stretch
Hamstring up n over

 

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