WOD:

“OMAR”

For Time:

10 Thrusters (95/65)

15 Bar-Facing Burpees

20 Thrusters (95/65)

25 Bar-Facing Burpees

30 Thrusters (95/65)

35 Bar-Facing Burpees

Compare to 8Dec2014

Pic courtesy of CrossFit HQ. Today’s WOD is in honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, 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.

This was one of the first Hero WODs we did when we re-vamped the Joint Strike program. Now is a perfect time to re-visit it.

Scaling Options:

Bar weight -> 75/55 -> as needed

Cool Down:

Pigeon Pose – 2 Min per leg

Scorpion stretch – hold for 1 min per side

Video courtesy of Live Being Fit.  Make sure you hold the finish position for a minute per side.