Hero WOD “White”


In 90 seconds
1. 100M Run
AMRAP Pull To Stand
2. 100M Run
AMRAP Shoulder Activators
3. 100M Run
AMRAP Deficit Reverse Lunges Off Plate


2 Rounds
With Mini Bands
-5 Arnold Press
-10 Superman with band around wrists
-5 Wall Angels – No Band

Background: U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, 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.

“White” was the first CrossFit female Hero WOD, first posted on the CrossFit Main Site as the workout of the day for Tuesday November 8, 2011

Hero WOD “White” (35 min Cap)

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 lb plate

Extra Work
E3MOM 12
10|8 Cal Bike
100’ SB Carry (140/90)
50’ Handstand Walk

*Should have :30 or more to rest

Scale HSW to 25’, :30 of attempts or 3 Wall Climbs

ADV – 100’ HSW