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Hero workouts always motivate us to push harder, and 'Del' was no different. We are used to burpee's, and the pull-ups were manageable, it was the run with the med ball that nailed us...

'Del'
25 burpee's
400 meter run with a 20/16 pound med ball
25 loaded pull-ups, 20 pounds
400 meter run 20/16 pound med ball
25 handstand push-ups
400 meter run 20/16 pound med ball
25 chest to bar pull-ups
400 meter run 20/16 pound med ball
25 burpee's

Todd- 21:20
Richard- 23:55
Jimmy- Rx  22:59
Casey- Rx  27:54
Candice- (15)  24:32
Cody- (15)  16:15
Eric- Rx  27:23
Tammy- Rx  29:02

Great session guys. Great efforts and great fuel. Great job puppies. Another really good day at CFSF!

This session is named in honor of  U.S. Army First Lieutenant Dimitri Del Castillo, assigned to the 2nd Battalion, 35 Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division who was killed on June 25, 2011 in the Kunar province of Afghanistan.

Thanks for the fuel.

http://www.mobilitywod.blogspot.com/

Better than yesterday.
CFSF