#redfriday #herowod #honorthefallen #rich

 

Mobility 

RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

Wrist Stretch

 

Warm up:

15 min EMOM:

  1. 40 DUs (or 35 seconds of DU practice.. No Singles allowed)
  2. 4 Strict Pull Ups + 2 Wide Grip Strict Pull ups
  3. 10 sec Hollow Hold + 10 Hollow Rocks + 8 Sec Hollow hold + 8 Hollow Rocks
  4. R1:6 reps, R2:7 reps, R3:8 reps Good Mornings w Bar
  5. R1:6 resp, R2:7 reps, R3:8 reps OHS Squats w Bar

 

Scale:

For #2

2 Wide Grip Negatives, + 2 Regular Grip Negatives

 

WOD: Rich”

For time: (30 mins Time Cap)
Buy In: 13 Squat Snatches 155/105

10 rounds:
10 Pull Ups
10 Burpees
Cash Out: 13 Squat Cleans 155/105

 

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.

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