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 in 2011. 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.