"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).

5x5 Hi-Hang Power Snatch

• Build up to heaviest set

EMOM for 30min

• 1st: 10 Burpees
• 2nd: 15 KB Swing (moderate weight)
• 3rd: 20-30 Double Unders / 40-60 Single Unders

3x10 Strict T2B

Use different stance than you normally use eg. sumo, Romanian, banded, trapbar, snatch grip, straight leg or conventional

Back squat
15 - 15 - 15 - 15, 60% max, rest <120s

WEIGHTLIFTING

Hang Snatch + Snatch. Drop and Go.

Every 90sec x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4

Snatches can be done anyhow (power/squat)

Try to add 5-10% compared to last week

Front squat week 3
5x4 @ 80%

Same weight across all sets!

Bulgarialainen askelkyykky 3 x 8+8

nousevalla kuormalla

Floor Press (week 1) Use 90% of your 1RM
4x10 @60%
10+ @60% (AMRAP but leave a couple in the tank)