Saturday 12.18.10

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.

CLICK HERE for a video of 2009 CrossFit Games Men's Champion Mikko Salo and 2010 CrossFit Games Men's Champion Graham Holmberg on this Hero WOD.

HSPU Day #33

Review the movements in the metcon.

Five rounds for time:
- 22 Kettlebell swings (heaviest KB possible with good form)
- 22 Box jump (24/20)
- 400m Run
- 22 Burpees
- 22 Wall ball shots (heaviest ball possible to 10')

If you don't want to brave the potential rain, your options are to substitute a 500m row, 150 single unders or 
50 double unders.

Post times and any substitutions or scaling to the comments section!  bc


  1. metcon: "Whitten" 4 rnd's + 17 KB swing's
    44lb. KB......another "Super Saturday Wod"

  2. 4 rnds + 10 wall balls, 62lb KB.

    12 wall balls short of finishing under the cap, damnit!

  3. "Whitten" 45:00
    35# kb, 14# wall ball

    HSPU's 33