WOD - Friday, 5.15.2015

Kait Clean & Jerking 205lbs

Kait Clean & Jerking 205lbs

Watch these Games Champions honor Dan Whitten by taking on this brutal Hero WOD

WARMUP
0-10

Run 400m

11 KB Swings (moderate weight)
10 Supinated Sciatic Nerve Floss (each leg)
11 Tuck Jumps
11 Bottom Half Burpees
30 second Squat Hold
11 Wall Balls

10-20: Review movements and scales.
Build up to WOD weights and complete all prep for WOD

20-60: Go hard.
 

“Whitten”

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

FITNESS (11AM)

5/15/2015
2 rounds
Tabata planking (front/L-side,R-side)

 Ankle Mobility

4 Rounds
400m run, rest the same amout of time it took to run.

WOD
21- 15-9-3 KB swings (53/35), box jumps, pull ups,