Wednesday 07.05.17


5 rounds for time of:
3 slow pull-ups
10 toes-to-bars
21 overhead walking lunge steps, 25-lb. plate or 10 lb dumbbells
Run 400 meters

Post time to comments.

*In honor of 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, who died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. 


  1. Did this on Sunday
    5 strict pull ups unassisted each round
    (Rounds 1-3 unbroken rd 4 first 3 unbroken, rd 5 first 4 unbroken)

  2. 3 sets in 19:05

    Toes to bar on the floor
    10# lunges

  3. Time 23 minutes.
    chin ups instead of pull ups.
    42 toes to bar, 8 knees to elbows.
    25 pounds for lounges
    Can’t run at the moment so did .5 miles in bike with resistance every round

  4. Four sets in 20:09. Jump assisted pull ups, 20# lunges. Ran on treadmill.

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