HERO WoD for July 4th, 2013

Group: Warm-up movements

Unless the weather is inclimate, here’s the WoD for tomorrow:

WOD: “Whitten”

Five rounds for time of:

22 KBS (2/1.5 pd) a) 1.5/1.0 b) 1.0/.75 c) .75/.5
22 Box jump, (24”/20”) a/b) 24”/20” c) <=20”
Run 400 meters a/b) Row 500m c) Row 250m
22 Burpees
22 WBS to 10’/9’ (20/14) a)14/12 b) 12/10 c) <=10

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.

http://www.crossfit.com/mt-archive2/HeroWhitten.html

MOB: Roll Quads / Posterior Chain / Achilles / IT Band

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