Veteran’s Day – Hero WOD “Whitten”


OUTDOORS where temps allow – please do not park in the lot.

Today we honor all those who have served and sacrificed for our country.

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.

Warm Up
Dynamic with 100m runs mixed in


2 Rounds
30s in Place|No rest
-Jumping Jacks
-Mountain Climbers
-Squat Jumps

Calf stretch
Couch Stretch

Hero WOD – “Whitten”
5 Rounds For Time
22 Kettlebell Swings 2|1.5
22 Box Jumps 24|20 in
400m Run
22 Burpees
22 Wall Ball Shots 10|9 ft, 20|14 lb

Level 3- 4 rounds
Level 2- 11 reps for each movement
Level 1- 3 rounds, 11 reps for each movement

Extra Work – Active Recovery
2 Rounds @ 70-75%
Bike 2k
Row 1000m
Ski 500m
Run 400m