Hero WOD 13 of 15

“Del”
For time:
25 Burpees
Medicine Ball Run, 20/14 lbs, 400 m
25 Weighted Pull-ups, 20/14 lbs
Medicine Ball Run, 20/14 lbs, 400 m
25 Handstand Push Ups
Medicine Ball Run, 20/14 lbs, 400 m
25 Chest-to-bar Pull-ups
Medicine Ball Run, 20/14 lbs, 400 m
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.

Goal: Sub 26 min

This is a great workout! It provides lots of variance and we get the addition of the medball carries in this workout, which is always a fun challenge! Each segment is reasonable in terms of volume therefore you should be able to make quick work of each movement. We recommend small sets with short breaks to allow for consistent movement and to avoid failure. Burpees should be done at a consistent pace. The 400m run with a medball has you running with a medball any way that you like. If this turns into a brisk walk that is also ok but we would encourage you to run a portion of each 400 meters taking between 2-4 minutes. The weighted pull-up is intended to be done with the same medball. Athletes can also opt-out for a strict pull-up, banded strict pull-up or a ring row. HSPU’s can be kipping or strict. We encourage you to change the variation of the HSPU if you did these on Monday. You may also sub these for regular Push-ups. The goal time for this workout is 26 minutes with the majority of the time spent running with a medball. We would encourage athletes to dig in deep on these runs knowing they will get extremely uncomfortable.

Post Work
1-2xs:
:30sec Dynamic Calf
1min Childs Pose
:30sec Childs Pose (right)
:30sec Child’s Pose (left)