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Wednesday 072920


Wednesday 072920

Hero WOD:


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


5 Rounds for time…

3 Rope Climbs

10 Toes to Bar

21 Overhead Walking Lunges, 45/35lb plate

400 Run

*because of RC, mix up the order to avoid a traffic jam on the ropes.

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