Friday, 5 May 17

Hero WOD Friday honoring Jeremiah Wittman
Warmup:
300m Row
10 yards Spiderman lunge
5 One arm kettlebell swing (each arm)
5 jumps Box jump progression
5 Mountain climbers (each leg)
10 Air squat
10 yards Knee hugs
10 yards Pigs on ice skates

Strength:
Back Squat 1x5 at 75% 1RM Back Squat 1x3 at 85% 1RM Back Squat 1x1+ at 95% 1RM

HERO WOD:

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, 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.

"Wittman"
7 rounds for time of: 15 Kettlebell Swings, 1.5/1 pood 15 Power Cleans, 95/65 lbs 15 Box Jumps, 24/20 in