This week's WOD was submitted by Hector M.: I am a coach at Crossfit Upload in Puerto Rico, I had an athlete who was killed a couple of years ago and I created a WOD on his honor. What You'll Need: Plyo Box - 30" Pullup Bar Kettlebell Bumper Plates Barbell Ab Trainer (optional for handstand pushups) The Workout: Buy in 800m Run 30 Box Jump - 30" 25 Pullups 20 Pistol 15 Kettlebell Swings - 53lb / 24kg 10 Handstand Pushups 5 Power Cleans - 225lb 10 Handstand Pushups 15 Kettlebell Swings - 53lb / 24kg 20 Pistol 25 Pullups 30 Box Jump - 30"
