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White HERO WOD

Honoring U.S. Army Sgt. Jeremy A. White

A tough HERO WOD with running, rope climbs, and bodyweight movements.

The Workout

  • 5 rounds for time of:
  • 3 Rope Climbs (15 ft)
  • 10 Toes-to-Bar
  • 21 Overhead Walking Lunges (45/35 lb plate)
  • 400m Run

Rx Standards

Men (Rx)

15 ft rope, 45lb plate

Women (Rx)

15 ft rope, 35lb plate

Equipment Needed

Rope
Pull-up bar
Plate
Running route

Recommended Gear

  • Hand grips (for bar muscle-ups)
  • Wrist wraps (for handstand push-ups)
  • Thumb tape (for bar work)
  • Chalk
  • Running shoes (for rowing transitions)

Strategy Overview

This is a grip and endurance test. Break up reps and pace the runs.

Honoring a Hero

Honors U.S. Army Sgt. Jeremy A. White, killed in Afghanistan in 2011.

"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13

Quick Tips for Success

1

Pace yourself early

2

Break up grip movements

3

Stay hydrated