WOD Dec. 12th
Warm Up
Strength Component: 5,5,3,3,1,1 OHS
WOD:“Whitten“
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
or
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Core: 60 GHD Sit-up
This is the Hero workout from the mainsite. I know it looks hard but try and push through it in Cpt. Whitten’s honor.
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