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CrossFit Hero WOD

9.0K 57
  • For Time
  • 25 Burpees
  • 400 meter Run (20/14 lb Medicine Ball)
  • 25 Weighted Pull-Ups (20/15 lb Dumbbell)
  • 400 meter Run (20/14 lb Medicine Ball)
  • 25 Handstand Push-Ups
  • 400 meter Run (20/14 lb Medicine Ball)
  • 25 Chest-to-Bar Pull-Ups
  • 400 meter Run (20/14 lb medicine ball)
  • 25 Burpees

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namesake photo

Background: U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, 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.

The “Del” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for March 27, 2012 (120327).

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