150421 Tuesday

CrossFit Hammermill – CrossFit

Met-Con … Big Work Day!

HERO WOD

“DEL” …

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.

WARM-UP

15:00 … Total

10:00 … Utilize a pvc pipe to move your shoulders, overhead squats, leg swings … Mobilize now

WOD

Metcon (Time)

“Be Like Del”

Run 180 yards (3 trips, down & back)

25 Burpees

Run 180 yards

25 Pull-ups

Run

25 Hand Release Push-ups

Run

25 Pull-ups

Run

25 Burpees

Run

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