3 rounds For Quality
5-10 l-sit chin ups / strict chin ups
60+60m Suitcase carrying (R/L)
:30-45 side plank hold (R/L)
rest as needed

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2/1,5 pood
22 Box jump, 24/20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 9/6kg (20/14p)

Target time 32-35 min.

Time Cap 45 min.

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).

4 Rounds for time

15 KB swings
12 T2B
9 Sit-ups
6 Burpee

TC 10 min

Bench Press

6 x Max Reps @ 75% BW ( Knees off ground Push Ups )

Target 10+ ,each set

Or

6 x Max Reps @ 60% BW ( Knees on ground Push Ups )

Target 10+ , each set

Go every 2:30

Strict Pull Ups

1-2-1-2-1-2 AHAP

Go Every 3:00

result is total lifted kilos

Strict Pull Ups

5-2-4-1-3-1

Use Weights / Rubber Band

Go every 3:00

2 rounds
20 box step ups
50 single unders
5 inch worm
10 alt.leg v-ups
5+5 windmill
:20-30s hs hold

Strict Pull Ups

3-3-3-3-3 AHAP

Go Every 3:00

• result is total lifted kilos

Bench press

3 - 3 - 3 - 3+

85-95% of 1RM bench press

3 x 7 min work/ 3 min rest

A)
4-5 rounds of
5-8 push up
15 ohs 20/15 kg
- rest of the time erg for cal

B)
4-5 rounds of
5-8 t2b
15 s2o 20/15 kg
- rest of the time erg for cal

C)
4-5 rounds of
5-8 pull up
15 thruster 20/15 kg
- rest of the time erg for cal

• your result is calories in total