Monday 04/06

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.

HERO WOD - “Whitten” 5RFT

• 22 KB Swings (53/36)

• 22 Box Jumps (24/20)

• 500m Row

• 22 Burpees

• 22 Wallballs (20/14)

Friday 04/03

We will be closed this Sunday for Easter.

Strength Day

Part 1 - Every 2:30

• 6 x 6 Back Squats

• @ 60-65% of 1 RM

Part 2 - OTM x 10 Sets

• 1 Clean & Jerk

• Build to a heavy single

Thursday 04/02

WOD - 3:00 AMRAP + 2:00 Rest x 5 Rounds

• 2 Rope Climbs

• 8 Box Jumps (30/24)

• Max Cal Row

Midline - Alt OTM x 3 Rounds

• 15 Hollow Tucks

• 20 Russian Twists

• :30 Superman Hold

Wednesday 04/01

WOD - For Time

• Marathon Row (42,195 meters)

Tuesday 03/31

Strength - Every 2:00 x 5 Sets

• 5 Bench Press

• Build to a heavy set

WOD - For Time

21-15-9

• Power Snatch (95/65)

• T2B

• Lateral Burpees