CrossFit South Rockland

Saturday, April 21, 2018

Hero Saturday 4/21

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.

MB Warm up #1  
3 minutes practice double of triple unders

MB chest pass
MB hip toss
MB rotations
MB sit ups
Partner wall ball shots

Movement standards


5 Rounds for time:
22 Kettlebell swings w/53# m/70#
22 Box jump w/20” m/24”
400m Run
22 Burpees
22 Wall-Ball Shots w/14# m/20#

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