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

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

Coach’s Note – Looking for 4-6:00 Rounds here. Scale Rope Climbs and Toes to Bar Accordingly

Extra Work
Every 3:00 for 15:00
Split Jerk
1. 3 Reps
2. 2 Reps
3. 2 Reps
4. 1 Reps
5. 1 Rep

Coach’s Note – There’s a good amount of time to rest here. Try to start off at 75-80% and increase as you go along.

If you struggle with Split Jerk Stay Light and work on technique. You can also change to E2MOM 12 and perform 3 Reps each interval