Thursday 11/28/19 8AM ONLY (HAPPY THANKSGIVING!)

8 a.m. class only.

Warm up:
400m Indian run
Then review movements and perform 11 reps of each

Strength: None

WOD: “Whitten” – 5 Rounds for time – Partner Optional
22 KB swings (70/53)
22 Box Jumps (24/20)
Run 400m
22 Burpees
22 WBS (20/14)

Accessory: 3 x 30 sec ea
Calf stretch at rig
Shoulder bridge

Notes: Hero WOD history below. This will be a long and difficult WOD
for most and partnering is encouraged for those not accustomed to high
volume. Partners will share reps and may divide any way they see fit
(i.e. I do 11, you do 11 or I do 1 , you do 1, etc.). Run may be
performed together if both partners are capable of the distance (1.25
mile total). 1/2 Whitten can also be made available as an option, but
partnering is preferred.


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.