06.13.2020 Hero WOD Saturday

Warm Up
2 rounds200m run- or jog in place at home for 1:00 10 reps touchdown squats- on top of 2 plates or books at home10 barbell good mornings10 behind the neck presses

Mobility:

A.  T-spine stretch on box  x 5 deep breaths
B.  open book stretch x 5 each side
https://www.youtube.com/watch?v=9LJDGUulS_8  (video explains both foam roller stretches)
C.  10 each side deadbugs


Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
 
 
round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat



Hero WOD Saturday

"Wittman"
7 Rounds For Time
15 Kettlebell Swings (1.5/1 pood)
15 Power Cleans (95/65 lb)
15 Box Jumps (24/20 in)


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).