Mon 5-27-13 – Memorial Day – Whitten

WOD Sat 5-25-13
May 24, 2013
Tue 5-28-13 – Deload Week – Day 1
May 27, 2013

Mon 5-27-13 – Memorial Day – Whitten

Who you are is not static.  If you are not pushing out the boundary of decrepitude it is creeping in.  Face the challenge today and feel better for it!  

The rest of this week will be our  regularly scheduled deload cycle.

Warmup:
Group Stretches – calves, hamstrings, quads, shoulders
Then – group jog 1 outdoor lap, moderate pace
WOD Elements review and setup
 
WOD:

Whitten

Five rounds for time of:
22 Kettlebell swings, 2 pood/1.5 pood
22 Box jump, 24/20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14 pound ball

– Scale rounds as necessary
– 45 minute time cap 
 
HeroWhitten_th.jpg

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.

 
Cool Down:
1) 300M Easy Row
2) Forearms stretch – 2 x 15 sec each arm
3) Finklestein stretch – 2 x 30 sec each arm
4) Roll out quads & calves