FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

August 27, 2014

 Hero WOD “Del”


For time,

25 x Burpees
Run 400 m medball 
25 x Weighted pull-ups 

Run 400 m medball
25 x Handstand push-ups 
Run 400 m medball
25 x Chest-to-bar pull-ups 
Run 400 m medball
25 x Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.


STRENGTH: 10 minute EMOM

Even minutes: Max effort # box jumps – go HIGH work on hip explosion

Odd minutes: 3 x squat clean @ 60-65%

WOD: Complete the following for time:
50 x wallballs 
100 x double unders 
50 x Evil wheels 
100 x double unders 

50 x single arms kettle bell swings, alternating arms


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