We continue with our summer practice of completing a Hero WOD each week… and today we have what was the first CrossFit Hero WOD dedicated in the memory of a female soldier- her name was Ashley White. When this WOD was first posted on the CrossFit Mainpage, it was done by CrossFit Games athletes Lindsey Valenzuela, Rebecca Voigt and Kristan Clever and Katie Hogan (formerly known as the “Valley Girls”) in times that ranged between 21 and 27 minutes Rx. One distinguishing factor for today’s WOD is that we are doing it “as written.” Plan on a long one folks (and scaling/modifying is highly encouraged). Also- bring some protection…. those rope climb burns take a long time to heal- best to NOT get them at all!
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. -From CrossFit.com
This mystery pusher is developing solid midline stability during her sets of max rep push-ups. Who is this mystery athlete?Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
5pm Open Training Hour- come work on skills, drills, strength, etc
“White” Hero WOD
Five rounds for time of:
3 rope climbs, touch ceiling Rx= start seated with feet locked on rope OFF of ground
10 toes to bar
21 walking lunges 45# Bar, okay w DB instead
400m run
Post time and scaling to chalkboards/journals.
