Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.
Dynamic Warm-Up – Mobility Prepare for..
Test-1 minute Handstand hold ( 1 minute attempt. Goal is to hold 1 minute or build up too through position progression) Advanced athletes in HSH start rocking side to side lifting hands off ground
2-3 Rds of:
4x Burpee box jump 24/20
5x KB Swings Rx: Grn/Blu
1x Forward lean into 10m Sprint at %70
Scale: KB:Blu/Yel Box: 20/12
CPT Pena, Paul
A.WOD Paul Pena (Partner/interval style) 30 min cap.
7 Rounds for time of: 14 total)
19 KB Swings Rx: Grn/Blu
10 Burpee box jump 24/20
Scale – 15 second Sprint on AAB/Rower: KB: Blu/Yel Box: 20/12
Alternate rounds. Originally done individually 7 rds, each round for time with a 3 min rest between rounds.
*Team, athletes needs to Start a new round when partner 1 starts the burpee box jump to manage stimulus and time..
5-7 minutes-Team Cool down.3-5 sets x10 Windshield wipers + 10 Knees to Elbows, every 20 stop. Do 1 Mobility hold coaches choice for 30-20 sec each body part till finished with 5 sets.