5 rounds for time
3 rope climbs
10 toes to bar
21 overhead walking lunges (45/35).
400m run (sub 400m row or 2:00 bike).
*If you’re beat up and need to scale the volume and/or movements, that is fine. Hero week is almost over.
*If you don’t want to do this one for time and you just want to coast thru it that is fine.
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.