WARM UP:

3 Sets
15cal Assault Bike or Rower
10 Empty Bar Strict Press
10 Pillar to Plank Push-up
15sec Superman Hold
15sec Squat Hold

1. "Whitten" (Time)

5 Rounds for time:
22 Kettlebell swings, (32/24kg)
22 Box jump, 24''/20"
400m Run
22 Burpees
22 Wall-Ball Shots, (10/6kg)

In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010

COMP SQUAD: You'll need to get in 30min early...knock up this EMOM...then join the class.

1. 10 Rounds (20 Minutes) – EMOM, perform:

Odd minute: 2x front squat + 1x split jerk (Only after 2nd squat. Work up to max 2+1 for the day)

Even minute: Max rep unbroken knees to elbow (No more than 30 seconds of work)