Workout of the Day

12 Days of Xmas, Day 7- “WITTMAN”

We are halfway through the 12 days of Xmas challenge, massive well done to everybody who has taken part in the WODs. Remember you can still catch up with any of the WODs before this Saturday. Dont forget we’ll be getting together at 2pm for a post WOD/Challenge feed and some drinks on Saturday 22nd at the Myton Pun, Ingleby Barwick, families more than welcome. The plan is to toast the completion of the challenge and wish each other all the best for Christmas and New Year….Watch this space for a fun “CrossFit” related quiz 🙂

Weve got six more Benchmark/Hero WODs to get through; Ive made the decision to replace “CANDY” with “KARABEL” this is to avoid us from doing millions of pull ups 😉 For those who voted for “CANDY” dont worry I promise she’ll make an appearance at the box in January 2013.

We kick things off with “WITTMAN”

Warm up

Run/Row 800m, Stretch and mobilise

Junk Yard Dog

Power Clean Tekkers

WOD – “WITTMAN

7 Rounds for time:

  • 15 KB Swings @ 16kg/24kg
  • 15 Power Cleans @ 30kg/42.5kg
  • 15 Box Jumps @ 20″/24″

*Scale weight as needed*

TIME CAP: 25 minutes

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.

 

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