9:15am Team WOD
2:00 on, 2:00 off
During “off” phase, partner does “resting” exercise (each partner does each exercise for 2:00 then switch)
KB Swings (C: 70/53; P: 53/35; F: 40/25) – jump rope (DU or SU)
Box jumps (30/24; 24/20; 20/16) – plank hold
Wall shots (30/20; 20/14; 16/12#) – plate pinch hold (25/15#)
Row for distance – wall sit
Push ups – plank to push up
Thrusters (135/95; 95/65; 75/55#)- OH plate hold (45/35#)
10am Hero WOD
U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.
13 squat snatches, 155 lb.
Then, 10 rounds of:
Then, 13 squat cleans, 155 lb.
10:00am Cardio WOD
13 DB walking lunge steps (per leg)
Then, 10 rouds of
10 pull ups + 100m sprint
Then, 13 DB walking lunges per leg