Del

By February 15, 2016 wod

Flaming Gorge CrossFit – CrossFit

Gymnastics

Alternating 10 Min. EMOM

Odd min. 30 sec Hollow hold (30 Sec Rest)

Even min. 30 sec Arch hold (30 Sec Rest)

This is a skill that transitions to our bar work. Before attempting Butterfly/Kipping pull-ups we should be able to hold the hollow position for at least a min. With the built in rest push yourself to hold for the full 30 seconds each round.

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
The run can be replaced with a 500M row if the weather is not cooperating.

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