5 rounds for time
3 rope climbs
21 OHWL w plate (45)
Today we honor our Veteran’s…the heroes and sheroes that defend our freedom day in and day out. To do so, we are going to do the hero wod “white” as a team. This workout is not for the faint of heart and will require focus, extreme core stability and of course a bit of grit. Rope climbs, to toes to bar to overhead walking lunges means that our grip will get fatigued, so it is import to brace the core appropriately and use active shoulders when aggressively pushing that plate overhead on the lunges. Take some time before wod-ding to warm up and review each movement…thus getting a feel for the fatigue that will creep up on you. Pace yourself, push yourself, and scale yourself as needed.
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 crossfit.com as the workout of the day for Tuesday November 8, 2011 (111108).
REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!
Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!
NBK gets back on the water with the Atlanta Rowing Club, two more sessions…not to late to join in! November 10, 17, 18 from 11-1
Able to donate and help build a hospital?? Please donate to help us build a hospital in Rwanda – here is the link
Rwanda fundraiser shirts are in…please pick them up next time you come to class!
Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy/Sarah. We’ll cross-post it with you.