Thursday, 16 Dec, 2010

Warm-up:
25 foot down-and-back run, 1 burpee
25 foot down-and-back run, 2 burpees
25 foot down-and-back run, 3 burpees
25 foot down-and-back run, 2 burpees
25 foot down-and-back run, 1 burpee
Then, KB swing practice

Workout:

"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

Cool-down:
10 minute squat test! try to at least make it longer than you did last time!

Post time to comments.

Enlarge image

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.