Saturday, September 19th, 2020

Hero WOD:
“Whitten”
5 RFT
22 KBS (32/24)
22 Box Jumps (24/20)
400 m run
22 Burpees
22 Wall Balls (20/14)

namesake photo

US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, 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.

Friday, September 18th, 2020

Strength:
Sumo Deadlifts
5 x 6 @ 70% of DL

WOD:
AMRAP 12
10 Hang Power Cleans (115/85)
5 Burpees Over Bar
10 Thrusters (115/85)
5 Burpees Over Bar

Thursday, September 17th, 2020

WOD:
EMOM x 8
Min 1 – 10 T2B
Min 2 – 5 Clean & Jerk (185/125)
Rest 2 minutes
EMOM x 8
Min 1 – 5 Front Squats (185/125)
Min 2 – 10 Pull Ups

Tuesday, September 15th, 2020

Gymnastics:
EMOM x 10
5 Hollow Rocks
5 V-Snaps
5 sec Hollow Hold

WOD:
AMRAP 20
15 Floor Press (50/35)
12 Strict Pull Ups
10 DB Front Squats (50/35)