#redfriday #herowod #honorthefallen #rich
Tricep Door Stretch
10 Good Mornings
10 Trunk twists
10 Forward Arm Swings
15 min EMOM:
- 40 DUs (or 35 seconds of DU practice.. No Singles allowed)
- 4 Strict Pull Ups + 2 Wide Grip Strict Pull ups
- 10 sec Hollow Hold + 10 Hollow Rocks + 8 Sec Hollow hold + 8 Hollow Rocks
- R1:6 reps, R2:7 reps, R3:8 reps Good Mornings w Bar
- R1:6 resp, R2:7 reps, R3:8 reps OHS Squats w Bar
2 Wide Grip Negatives, + 2 Regular Grip Negatives
For time: (30 mins Time Cap)
Buy In: 13 Squat Snatches 155/105
10 Pull Ups
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.