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CrossFit Hero WOD

20.7K 107
  • 5 Rounds For Time
  • 3 Rope Climbs (15 ft)
  • 10 Toes-to-Bars
  • 21 Overhead Walking Lunges (45/35 lb plate)
  • 400 meter Run

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namesake photo

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 the CrossFit Main Site as the workout of the day for Tuesday November 8, 2011 (111108).

CrossFit’s next female hero WOD, “Jenny,” was first posted in 2014.

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