14-15NOV19: White

Today I am honored to provide not only our 5th Hero WOD for our unit together, but our first female Hero WOD of the unit (which happens to be the the very 1st female Hero WOD created by CrossFit)! As always, we will spend time to learn about our hero before we honor them through their workout. Today we honor 1LT Ashley White – click on her picture below and watch the video below to learn more!!

1st-lt-ashley-white-alliance-soldier-kia-oct-2011

New Movements:
MODIFIED ROPE CLIMBS

V-UPS:

MET.CON:
HERO WOD #6: “White

8RFT:
-150m Run
-8 Steps Samson Stretch
-4 V-Ups
-2 Modified Rope Climbs

Time: ______*

Time cap = 15 min

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