Wednesday 6th March 2019

Hero WOD – “White”


  • 3 Rope Climbs
  • 10 Toes-to-Bar
  • 21 Overhead Walking Lunges (15/20)
  • 400 meter Run

*3 rope climbs to be scaled to 15 ring rows & 15 Push-ups each round.


35 min cap

Aim should be to finish the workout rather than doing a workout Rx.

Scale as you see fit to complete the work you have choose to meet the cap. If needed adjust after round 1 if you are not likely to hit a round every 7 mins.

Scaling options:


  • Scale rope climbs to ring rows and push-ups
  • Scale rope climbs to 1-2 per round
  • Scale weight on overhead lunge
  • Scale to 3-4 rounds

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