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"
