120722 - FYF! Hero WOD "Whitten"

BEACH DAY TOMORROW!!!! (NO open gym or partner WOD)
Meet at the gym at 9am! We will carpool to Boyd Lake!
There we will do a short workout and then enjoy the summer sun by the water!
Bring a folding chair, preferred drinks, snacks, and swimming stuff!

QOTD - Weekend Plans

WARM UP - 200m Run
15 Russian KB Swings
15 Box Step Ups
15 Squat Thrusts (burpee no jump/push up)
15 WB Squats

MOBILIZE - 5 Minutes FREE

COACH PREP - Review Movements and perform practice round of 3

WOD - HERO WOD “WHITTEN”
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.

The “Whitten” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, December 12, 2010 (101212).
FOR TIME (CAP @ 30 minutes)
5 Rounds
22 KB Swings
22 Box Jumps
400m Run
22 Burpees
22 Wallballs