Our last of five Hero WODs for this semester is a special one for me, as I knew Captain Dan Whitten as Cadet Dan Whitten back when we were West Point company-mates together (H4 – GO HOGS!!!). Dan was a great guy, and he is surely missed by his loved ones, fellow Soldiers, and friends (you can learn more about Dan by clicking on his photo below). Let’s give it our all today to honor Captain Dan Whitten in a modified/kids version of his Hero WOD – HOOAH!!!
MOVEMENT INSTRUCTION:
Wall Balls
MET.CON:
HERO WOD: “Whitten“
ARMAP 20 min:
-5 Kettlebell Deadlifts/Swings
-5 Box jumps (12″)
-100m run
-5 Burpees
-5 Wall balls
# Rounds: _____
GAME:
CrossFit Dodgeball
