Group: Warm-up movements and be on time! We go at 15 minutes after class start tomorrow!
WOD: “Whitten” Lite
I’d like done in this order, but if there’s too many Rx’ers ( 3 guys) at the beginning, we may need to switch things up a bit.
Three rounds for time of: (40 minute cap)
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