11 KB Swings (moderate weight)
10 Supinated Sciatic Nerve Floss (each leg)
11 Tuck Jumps
11 Bottom Half Burpees
30 second Squat Hold
11 Wall Balls
10-20: Review movements and scales.
Build up to WOD weights and complete all prep for WOD
20-60: Go hard.
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Wall ball shots, 20 pound ball
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, 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.
Tabata planking (front/L-side,R-side)
400m run, rest the same amout of time it took to run.
21- 15-9-3 KB swings (53/35), box jumps, pull ups,