Workout of the day

WOD: Saturday 21st April

Hero WOD “White”

5 rounds for time:
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunge (20/15kg)
400m Run

U.S. Army 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 22nd 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 & Deborah, brother Josh and sister Brittney. “White” was the first CrossFit female hero WOD, first posted on Tuesday 8th November 2011.

Thursday 13th December

For time:
10,9,8,7,6,5,4,3,2,1
Wall Balls 9/6kg
200m Run
KB Front Squat (24/12kg)
KB Sit-up (24/12kg)