WOD

Weightlifting Program Posted in the Red Room:
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SWOD:

Weighted Ring Push Ups-15 to Sub Max
Sand Bag Get-Ups-6L/6R
Tire Flips-10-15reps

x4 Rounds NFT:
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Body Parts:

DB Shoulder Press-8-12reps
1 Arm DB Row-12L/12R

x4 Sets:
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Conditioning:

"Whitten"

Swings-22 (70#-M/44#-W)
Box Jumps-22 (24"20")
400M Run
Burpees-22
Wall Ball-22

x5 Rounds For Time:

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.

Courtesy of CrossFit HQ