WOD:

pic courtesy of CrossFit HQ.

“Del”

For Time:

25 Burpees

Run 400M with medicine ball (20/14)

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

Run 400M with 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

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.

Scale Options:

Med ball weight – 14/12

Weighted Pull ups – adjust as needed. If can’t do weighted, go C2B or chin above.  If you can’t do these, go ring rows

Handstand Push Ups – 2 pads under head or seated DB press As Heavy As Possible

C2B Pull Ups – Chin above Pull ups or ring rows