11.2.26 HERO WOD FALKEL   Recently updated !


 

namesake photo

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

He is survived by his parents, Jeff and Dianne Falkel.

The “Falkel” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, August 20, 2013 (130820).

LAST CALL FOR LOST AND FOUND BOX
PUT YOUR NAME ON THE WHITE BOARD IN THE FRONT ROOM IF YOU COMPLETED 1000 BURPEES OR AB MOVEMENTS!

WARM UP
Ride or Row for 3 min
2 rds of:

10 Box Step Ups
5 Cal Swim
10 Arch Hollow Swings
Dynamic Stretch

WOD
Complete as many rounds as possible in 25 minutes of:
• 8 Handstand push-ups
• 8 Box jump, 30/24 inch box
• 15 foot Rope climb, 1 ascent

ICING
20 GHD Sit ups
Tib Raises

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