Hard Difficulty
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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.
Choose Your Skill Level
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