7.10.2021
Warm-up
[3-15:00]
2 Rounds
200m Run
10 KB Deadlifts
10 Alternating Box Step-Ups
10 Mountain Climber Lunges
15 Air Squats
-----
2 Rounds
5 KBS (R1: Russian, R2: American)
5 Box Jumps
5 Burpees
5 Wall Balls
Metcon
[15-45:00]
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24'' / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
CC: SUSTAIN/PACER
Time Domain: 35:00-45:00
Time Cap: 45:00
Whitten (BUILD) (Time)
Build:
4 Rounds
20 Russian KBS 35/25#
20 Alternating Step-Ups
200m Run
15 Burpees
15 Wall Balls 14/10#
Cool Down/Stretch
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min couch stretch (each side)
2min Single leg Forward Fold (each side)
