WOD

Metcon
5 RFT
2 rope climbs 15'
20 burpees
40 air squats

Strength
Back squat 2-2-2-2-2-2-2
*ascending

Metcon
AMREP 8
5,10, 15 etc Push-up
15 Abmat sit-up

Metcon
CF OPEN 21.3
For time:
15 Front Squats 95/65
30 Toes-to-bars
15 Thrusters 95/65
Rest 1 min
15 Front Squats 95/65
30 Chest-to-bar Pull-ups
15 Thrusters 95/65
Rest 1 min
15 Front Squats 95/65
30 Bar Muscle-ups
15 Thrusters 95/65

Metcon
For max reps:
1 min Double-under
1 min Pistol (alternating)
1 min Deadlift 135/95
2 min Double-under
2 min Pistol (alternating)
2 min Deadlift 135/95
3 min Double-under
3 min Pistol (alternating)
3 min Deadlift 135/95

Strength
Bench press 2-2-2-2-2-2-2
*ascending

Metcon
3x
1 min calorie Row
rest :30
1 min Wall ball 20/14lb 10/9'
rest :30

"Wittman"
7 RFT
15 Kettlebell Swings 53/35
15 Power Cleans 95/65
15 Box Jumps 24/20"

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.