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
Post time to comments.
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.
WOD Demo with CrossFit Praxis - video [wmv] [mov] [HD mov]
Big Dawgs and Pack: As Rx
ReplyDeletePuppies
15 Burpees
Run 400 meters with a 10 pound medicine ball
15 Pull ups (beginner or assisted okay)
Run 400 meters with a 10 pound medicine ball
15 Push-ups
Run 400 meters with a 10 pound medicine ball
15 Pull ups (beginner or assisted okay)
Run 400 meters with a 10 pound medicine ball
15 Burpees
Scaled WOD courtesy of BrandX.
That looks like a great wod. I like it. I would come run it tonight but I'm afraid it would tear up my elite training schedule;-}
ReplyDeleteAgree, Bill. Doubt I can come this afternoon but would love to do this one.
ReplyDeleteWow! What a Wod. Can't wait to get it done at 5:30PM class.
ReplyDeleteHey Will - I'm with you on the overhead squats. I enjoy those like a poke in the eye with a sharp stick.
ReplyDeleteHmmm...I am running today. I think this WOD may have to be done at Open Gym!
ReplyDeleteya'll have apparently never run 400m with a med ball. give me ohs all day long!!!!!!!
ReplyDeleteBtw Cori...I still can't feel my thumbs!
ReplyDeletethe feeling will come back.......eventually. :) haha. seriously, though. it will come back!
ReplyDeleteWhat happened to your thumbs Rachel? I am doing the Mow Yer Lawn WOD today. Followed by the Roll Your Boat WOD at a friend's creekside house.
ReplyDelete@ Judy- the OHS's apparently caused some numbness. My fingers are all tingly from last night is all.
ReplyDelete@ Cori- I hope! I also woke up with a terrible headache...OHS's too?? They ARE THE WORST! :P
Way to go Judy! Doubling up!
ReplyDeleteDEL: 28:41 Rx
ReplyDeletesub 20 rx
ReplyDeleteand puma used a belt for pull ups and a mat for hspu
so that is 60%rx