Hero WOD: “White”

Jun 13th, 2018

Category: CrossFit

Hero WOD: “White”

Ryan & Chris…..”Synchro City”

Warm-up
Run 400m
Then 2 Rounds
:30 on/:10 Off
-Fast Hands On & Off Plate
-Plate Ground to Overhead
-Overhead Lunges

Hero WOD (35 min Cap)
“White”
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run

Level 2- 1 Rope Climb, 2 10 ft climbs
Level 1- 4 Rounds, 3 pull to stands, (15,10)
ADV – Short Rope

Extra Work
Heavy Strict Diane
21-15-9
Deadlift 315, 205
Strict HSPUs
*Scale weight as necessary*

DISCUSSION 7 Comments

  1. Ryan Gould 06/14/2018 at 3:30 am

    White: 28:48 Rx

    Lost steam around the 4th round

  2. Brian Campbell 06/13/2018 at 11:21 pm

    Yeah it was 17:51

  3. Brian Campbell 06/13/2018 at 11:02 pm

    Might have been 17:51… we started with 1:00 on the clock.

  4. Name 06/13/2018 at 10:31 pm

    18:51 Rx

  5. JT 06/13/2018 at 3:21 pm

    30:20 Rx from what I remember.

    Interesting note about this hero WOD. This was the first hero WOD named for a woman. 24-year-old Lt. Ashley White was from Ohio and was in the National Guard stationed out of NC. She died during an insurgent attack on her base in Kandahar in Oct 2011.
    Rest in peace hero.

  6. Ben 06/13/2018 at 3:13 pm

    25:46 Rx

  7. Dan Palermo 06/13/2018 at 12:41 pm

    19:15 RX