Day 54 Double up

I have never done weighted pull ups with a 20lbs med ball so this workout intrigues me. I am also only a few  Wods away from running with that med ball too. I don't have my boy with me so I wanna do one that has some running so I go with:

 Hero WOD: Del

WOD Type: For Time

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


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

 Good hard hero wod, perfect choice for how I feel today. 26:57. 54 done and 7 to go. Gonna go home rest a hour and head to the pool to do: 

 Hero WOD: Rocket


30 minutes
50-yard swim
10 push-ups
15 squats

 I got 12 rounds plus 50 yards done. My legs were beat from yesterday but I can do 15 squats at a time, and push ups are good. Then it hits a hour later at home so beat. Now it's four hours laters and walking isn't easy. Well 55 done, 6 to go.

 hero wods

Army Sgt. 1st Class Aaron “Rocket” Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan. Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. He is preceded in death by his father, Dallas




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