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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s