Posted by IN

Ashley White Hero WOD

7 September 2015

Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Ashley White (Time)

5 Rounds For Time

3 Rope Climbs

10 Toes To Bar

21 OH Walking Lunges #45 #25

400m Run
Can Also be done in a team of 2 with one partner working at a time while opposite partner holds plate overhead. Both partners will run together.

If you don’t have rope climbs at all… sub with 25 wallballs