6/25 🇺🇸 HERO SATURDAY 🇺🇸

Del

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
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.

Ray Traitz
6/24 Friday

Warm Up 

Combo Activation #12

3x

30 seconds Sampson stretch each side 

6 inchworm + push up + toe tap + shoulder tap

10 band archers 

10 alternating v ups

10 banded good mornings

12 feet L/R lateral band walks

20 hitchhikers

Partner WOD

One work one rest

4x

30:30

-Ground to over head

-Squats

-Deadlifts 

Ray Traitz
6/23 Thursday

Warm Up 

Dynamic warm up #2

*Coach’s choice 3 minutes cardio

3x

  1. Walking lunge Sampson stretch

  2. Dynamic walk

  3. Inchworm

  4. Toy soldiers

  5. High knees

  6. Butt kicks

  7. Toe walks

  8. Heel walks

  9. Power skip

  10. Broad jumps

WOD

5 rounds of:

2 minute run

15 v ups

15 hollow rocks

15 sit ups

Ray Traitz