Falkel

Complete as many rounds as possible in 25 minutes of:

8 Handstand push-ups

8 Box jump, 30 inch box

15 foot Rope climb, 1 ascent

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, 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.

Warm Up 

Combo activation #2

1. Overhead banded circles 20 both directions

2. 10m OH duck walk

3. External rotations 20 reps

4. 10m crab walks

5. Band walks (Lateral & FWD/REV)

6. Lunge complex 5 reps each direction

Partner WOD

25 minute ping pong

2x 5 pull ups

2x 7 push ups

2x 9 bicycles

2x 11 walking lunges

Warm Up 

Jump rope warm up

2x

30:30

1. Singles

2. Side straddles

3. Split jumps/ scissors 

4. Skier jumps

5. March

6. Single foot double jumps (right 1,2 – left 1,2)

WOD

21-15-9

SB shoulder to overhead

Burpees 

Warm up 

Dumbbell complex warm up #1

3x

1. Deadlift

2. Hang power clean

3. Front squat

4. Press

5. Thruster

WOD

4 rounds of:

10 Devil’s press

2 minute DB run

Double DB OH lunges 20

Warm up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with 5 second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs

Partner WOD

15 minute ping pong

20 single unders/ DU

8 dips

4 burpees

10 Russian twists