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, [...]

WARM UP: Foam Roll / Lacrosse Work 100 Double Unders 10 Step Ups 100 Double Unders 10 Step Ups SKILL WORK: Handstand hold or walk 4 Rds of 30 Seconds or 4 walk attempts WOD: 5 x 3 Deadlifts 65-75% 1RM – Speed 2 Min Rest between sets Max Rep Pull Ups 15 Good Mornings [...]

WARM UP: Foam Roll / Lacrosse Work 15 Air Squats 7 Inch Worms 15 Push Ups 5 Inch Worms Lunge Walk down & back SKILL: Warm up for Bench Press & Front Squat WOD: 1-1-1-1-1-1-1 Front Squat 1-1-1-1-1-1-1 Bench Press Then…. 3 Full Snatch 6 Clapping Push Ups 9 Slam Balls AMRAP 10 Mins RX [...]

WARM UP: Foam Roll / Lacrosse Work 400 meter row / 30 sec rest / x 2 Broad Jump down 5 Burpees Broad Jump back 5 Burpees 2 Rds 1 Min Max Weighted Jump Squats with bar 45/35 SKILL WORK: 7 High Hang Cleans 7 Split Jerks with bar 45/35 WOD: GrAnnie” 5 Clean & [...]