AMRAP 15

10 Pull Ups
20 Burpees
30 Clean & Jerk

Dumbbell 22,5/15kg

AMRAP 5:
5 burpee to target
5 bmu / c2b / kipping pull up
25 double under / 50 single under

• rest 3 min

AMRAP 5:
10/8 cal erg
10 m hand stand walk / 2 wall walk

Running o´clock

Buy-In Bike 1k

Min 3 -

AMRAP
30 Wallballs
30 Sit Ups

Cash- Out Run 400m

TC 12

Push Press 5 RM in 17 minutes

Spend at least 15 min on the roller. Guided mobility work.

For time:

• 500 m row
• 400 m run
• 300 m farmer's walk with heavy kettlebells/dumbbells

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