CrossFit Sacrifice Hero WOD Friday

5 RFT:
-22 KBS (53/35#)
-22 Box Jumps (24/20”)
-400m RUN
-22 Burpees
-22 Wall Balls (20/14#)

**No time cap, but if you do not finish 2 rounds in 20 min, scale to only 4 rounds. If your 3rd round is not completed by 30 min, you scale to only 3 rounds.**

Foam Roll Quads, Hamstrings, & Calves

Back Strength Conditioning
Y/T/W/L’s (20 reps each position) – lay on stomach, & use 2.5-5lb plates


Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, 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.