Hero W.O.D. Saturday 12/29/18 – no skills class


Hero W.O.D. Saturday 12/29/18 – no skills class




Each month we aim to complete one or two different Hero workouts, to honor the lives of our fallen soldiers and the sacrifices they and their families have made fighting for our country and defending our freedoms. These workouts are typically more skilled, have heavier weights, or have more volume than a typical workout. Plan accordingly. If you find that you are feeling sorry for yourself during the workout, refocus your mind and think about how it is nothing compared to what these soldiers and their families have been through. Let’s honor them.

We will be completing the workout “Whitten”.

***Please know that this particular one can run long on time. If needed, scale appropriately for your personal abilities while still challenging yourself. (3-4 rounds, 12 reps on each, or complete the whole thing.

#HeroWOD #Sacrifice #LandOfTheFree

Hero WOD – no time cap

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.


5 Rounds For Time of…
22 KB Swings 70/55
22 Box Jumps 24/20
500m Row
22 Burpees
22 Wall Balls 20/14

Post total times.