1800 N. Hobart
Pampa TX, 79065
(806)-440-1992

Hero WOD – “Del”

November 12, 2015

CrossFit Pampa – CrossFit

It’s been a tough week of workouts but keep it up. This is a week of sacrifice and we are going to make it together.

Shoulder Press (3 sets of 5 @ 5# heavier than last week.)

Del (Time)

For Time:

25 Burpees

400m run with a 20# medicine ball

25 Weighted pull-ups with 20# dumbbell

400m run with a 20# medicine ball

25 Handstand push-ups

400m run with a 20# medicine ball

25 Chest-to-bar pull-ups

400m run with a 20# medicine ball

25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here
30 minute time cap! Add 1 second for each rep shy of completion.

Girls RX use 14# med ball, 10# weighted pull-ups, and abmat HSPU.

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