5 Rounds For Time
3 Rope Climbs (15 ft)
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run
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WOD Credit: CrossFit Main Site
The 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 crossfit.com as the workout of the day for Tuesday November 8, 2011 (111108).
The workout strategy: The short workouts are always the most deceiving. You don’t see that much text, think ‘Eh, it’s only five rounds,’ then BAM. Like a train through a pigeon you are sucking wind in round three. Well, tough luck.
Keep going, embrace the suck. With 15 rope climbs, 10- toes-to-bar, 21 overhead lunges with a 45 lbs. plate and a 400 meter run, you are going to have to pace this as you go. Get some rest on the overhead lunges, embrace the burn, and recover as best you can on the run. Give yourself a 30 minute cap on this one, 35 if need be, but you can do this.
But push it, ya know? Either way, this is a hero workout designed for the ages, and you should keep, “White” in your mind throughout the whole process. Thank you for your service, Ashley.
SCALING: Dial back the rope climbs, do knees to elbow(s), drop the overhead walking lunge rate and scale the run (if need be). Or scale from 5 rounds to 4 or three.
5 floor to stand
10 knees to elbow
21 Overhead walking lunge with a 25 lbs. plate
400 meter run
“White” Workout Demo
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