The WOD - WED, 29MAY13

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.

PICK ONE...GET SOME

"RAHOI"



U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

AMRAP, 12 Min:

■24 inch Box Jump, 12 reps
■95 pound Thruster, 6 reps
■6 Bar-facing burpees

OR

"DEL"


U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, 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.

1RFT:

■25 Burpees
■Run 400 meters with a 20 pound medicine ball
■25 Weighted pull-ups with a 20 pound dumbbell
■Run 400 meters with a 20 pound medicine ball
■25 Handstand push-ups
■Run 400 meters with a 20 pound medicine ball
■25 Chest-to-bar pull-ups
■Run 400 meters with a 20 pound medicine ball
■25 Burpees