Team wod
Team of 3 (same sex or mixed, Rx, scaled or both mixed)
3 rounds:
400m team run
50 bar facing burpees
9 rope climbs
then, directly into
21 clean and jerk 115/85
21 clean and jerk 135/95
21 clean and jerk 155/105
21 clean and jerk 185/125
21 clean and jerk 205/135
Note: Run together and share the burpees, rope climbs and the clean and jerks as needed. Scale as needed
TImecap: 30min
BURN
For time:
2000m row
100 air squats
80 lunges
60 sit ups
40 box jumps/step ups 24/20
20 burpees
Timecap: 20min
“TRIFECTA”
Gymnastics
A) For quality:
30 L-sit leg lifts
30 ring I’s
30 strict knees to elbow
B) For quality:
Negative deficit or regular handstand push ups
7×1
10 count down, rest as needed between sets
C) For quality:
Negative pull ups or ring muscle ups
7×1
10 count down, rest as needed between sets
Weightlifting
Power snatch (touch and go)
5-5-5-5-5
Power clean (drops allowed)
2-2-2-2-2
Firebreathers
“Del”
For Time:
25 Burpees
Run 400 meters with a 20/14 pound medicine ball
25 Weighted pull-ups with a 20/15 pound dumbbell
Run 400 meters with a 20/14 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20/14 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20/14 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.
