Hero Week 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.


5 Rounds for time:

22 KB Swings (70/53)

22 Box Jumps (24/20)

400 M Run

22 Burpees

22 Wall Balls (20/14)

*40 Minute Cap


“Whitten” – Lite

5 Rounds for time:

12 KB Swings (53/35)

12 Box Jumps (24/20)

400 M Run

12 Burpees

12 Wall Balls (20/14)

*40 Minute Cap


*Another scaling option is to do the RX version with a partner.

*If you have never done a full workout with heavy American KB Swings, scale the weight.