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Tuesday 3/27/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B Warmup:

With Barbell

10 Romanians

10 bent over rows

10 front squats

10 strict presses

10 good mornings

forearm stretch behind head with barbell

500/400 m row

Workout warmup, 12 min to do:

5x3 Power Cleans, warmup to 75%, then begin sets of three working up to a heavy triple. Does not have to be touch and go. 

Workout:

Wittman, Last done 5/31/17

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

The "Wittman" Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, February 10, 2011 (110210).

  • 7 Rounds For Time
  • 15 Kettlebell Swings (24/16kg)
  • 15 Power Cleans (95/65 lb)
  • 15 Box Jumps (24/20 in) Must jump for RX

Endurance:

  • 7 Rounds For Time
  • 15 Kettlebell Swings (24/16kg)
  • 15 Power Cleans (95/65 lb)
  • 15 Box Jumps (24/20 in)
  • 150 m row, 150 m run. Alternate row or run after each round.

Lift:

Snatch, 7 rounds of:

Start at 65%, 1 shrug+ 1 hang+ 1 from ground. These are squat snatches. 

Skill:

5 rounds of:

5+ strict pullups

5+ Ring dips, Kipping

Earlier Event: March 26
Monday 3/26/2018
Later Event: March 28
Wednesday 3/28/2018