Saturday 20140822 Class @ 0900

Posted: August 22, 2014 by ladygrape01 in Uncategorized
Hero_DelCastillo_th
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, 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.

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WOD:

“Del”

For Time:

25 Burpees

Run 400M with medicine ball (20/14)

25 Weighted pull-ups w/dumbbell (20/15)

Run 400Mwith medicine ball (20/14)

25 Handstand push-ups

Run 400M with medicine ball (20/14)

25 Chest-to-bar pull-ups

Run 400M with medicine ball (20/14)

25 Burpees

Scaling Options:

Burpees: Push up on knees. Burpee with no push-up.

Run: Adjust weight of MB. No MB. If cannot run, row 500m.

Pull-ups: Strict pull-up. Band assisted. Ring rows.

HSPU: 1 Ab mat, PU with feet on box. Pike PU with feet on ground. DB press.

C2B: Kipping pull-up. Jumping pull-up. Band assisted. Ring rows.

 

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Xtra:

Muscle Up Progression or work on stringing MUs together – 10 min

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