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Saturday, June 14 2025

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HERO WOD

“WHITTEN”

5 Rounds For Time: (45min cap)

22 Kettlebell Swings 70/55lbs MRX 55/35

22 Box Jumps 24/20″ MRX 20/18” Step-ups

400m Run

22 Burpees (regular)

22 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′

*compare to June 25, 2023; June 14, 2022; June 14, 2021; June 14, 2020; June 14, 2017; June 14, 2016*

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, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Core, Guns & Grip Development

1x100m Kettlebell/Dumbbell Farmers Carry

2×10 Kettlebell Curls

1x100m Plate Pinch Carry

2×10 Plate Pinch Curls

2×10 One Hand Plate Flips (10 each)

CFHSV RUNNING & ENDURANCE WOD:

2 rounds of:

800m run, 80 walking lunges

rest 2 minutes

4 rounds of:

400m run, 40 plate jumps

rest 2 minutes

8 rounds of:

200m run, 20 ab-mat sit-ups

We will be closed Sunday, June 15th in observance of Father’s Day.

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