WARM UP: 400m Run X2 30 sec Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: Into WOD WOD: “White” 5 rounds for time of: 3 Rope Climbs 10 toes-to-bars 21 overhead walking lunge steps (45/25 Plate) Run 400 meters “White” was the first female Hero WOD, published on CrossFit.com