WORKOUT OF THE DAY

WORKOUT OF THE DAY

Thursday 7.4.19

Happy Independence Day

9am class only


Those who deny freedom to others deserve it not for themselves.
— Abraham Lincoln

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.

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.


WORKOUT OF THE DAY

Warmup:

Run 400m

Pull Ups

Handstand Pushups

WOD:

"Del"

For Time:

25 Burpees

Run 400 meters with a medicine ball (20/14)

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

Run 400 meters with a medicine ball (20/14)

25 Strict Handstand push-ups

Run 400 meters with a medicine ball (20/14)

25 Chest-to-bar pull-ups

Run 400 meters with a medicine ball (20/14)

25 Burpees

Intermediate:

For Time:

20 Burpees

Run 400 meters with a medicine ball (14/10)

20 Strict Pulups

Run 400 meters with a medicine ball (14/10)

15 Strict Handstand push-ups

Run 400 meters with a medicine ball (14/10)

20 Chest-to-bar pull-ups

Run 400 meters with a medicine ball (14/10)

20 Burpees

Fitter Faster:

For Time:

15 Burpees

Run 200 meters with a medicine ball (10/6)

15 Ring Rows . (Feet elevated)

Run 200 meters with a medicine ball (10/6)

15 elevated push-ups

15 Strict DB Press

Run 200 meters with a medicine ball (10/6)

15 Jumping Chest to Bar

Run 200 meters with a medicine ball (10/6)

15 Burpees