#herowod #redfriday #remembereveryonedeployed


Skill/Strength: Pull Ups

EMOM x 5

Odd: 3 strict pull ups (s1: 3 negatives)

Even: 4 C2B (s1: jumping pull ups)


WOD “Omar”

For Time:

10 Thrusters 95/65

15 Burpees over the bar

20 Thrusters 95/65

25 Burpees over the bar

30 Thrusters 95/65

35 Burpees over the bar



U.S. Army First Lieutenant Omar Vazquez, 25, of HaMileton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. 


He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.