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Hero Workout "Whitten"



Hero Workout | "Whitten"

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.

"Whitten"

Five rounds for time of:
22 Kettlebell Swings (70/53#)
22 Box Jumps (24/20")
400 meter Run
22 Burpees
22 Wall Ball shots (20/14#)
*45 minute cap

Progressions for "Whitten":

Life:
30-40 minutes at a sustainable pace, perform rounds of:
22 Russian Swings 
22 Step-ups 
200 meter Walk/Run
22 Elevated Push-ups
22 Dumbbell Thrusters (15/10#)

Fitness:
30-40 minutes at a sustainable pace:
22 Russian Kettlebell Swings (53/44#)
22 Step-ups (16/12") (25/15# db's)
300 or 200 meter Run
22 Burpees
22 dumbbell Thrusters (25/20#)

Performance:
5 rounds for time of:
22 American Kettlebell Swings (70/53#)
22 Step-down Box Jumps (24/20")
400 meter Run
22 Burpees
22 Wall Ball shots (20/14#)
*reduce load, volume, etc. as necessary

*9 minute cap every round, 45 minute total cap



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