CrossFit Hero WODs: Del

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.

His CrossFit Hero Workout is:

  • 25 burpees
  • 400 m run with medicine ball
  • 25 weighted pull ups
  • 400 m run with medicine ball
  • 25 handstand push ups
  • 400 m run with medicine ball
  • 25 chest-to-bar pull ups
  • 400 m run with medicine ball
  • 25 burpees

This was a great workout to do without utilizing a barbell. All body weight movements with added weight. Fun to do. A great recovery workout. Perfect at home workout as well.

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