Hero WOD Saturday’s – 09092017

Hero WOD Saturday’s are still in full effect.!Over the course of the next couple months expect Saturday’s to be a blend of both Hero Workouts and WODs programmed by Coach Paul. Athletes should also expect some out of the box programming write ups as Coach Paul does some experimenting…


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, 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.

Five rounds for time:

3 Rope Climbs

10 Toes to Bar

21 Overhead Walking Lunges w/ Plate (45/45)

400m Run

Be sure to check out the programming write up for today’s Hero WOD. It’s one of the few Hero workouts written for a female.

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