A Week of Heroes: "White"

“White” (First Female Hero WOD)

5 Rounds for time:

3 Rope Climbs (15′)
10 Toes-to-Bar
21 Overhead Walking Lunges (45#/25# bumper)
400m Run

Results

Quote of the Day: ‎”I think people get so caught up in individualized programming that they lose the fact that you have to be a competent athlete before anything else.” – Rudy Nielsen, The Outlaw Way.

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

The foot lock, learn it. There are several styles, but no climbing without one: