Monday 22 July 2024

Warm-up

AMRAP 8

10s Squat hold

10 Air Squat

5 Walkers

20s Pidgeon stretch each side

8 Front squat (bar)

8 Push press (bar)

4 thrusters (bar)

S&T

Every 1:30 (6 rounds)

Back squat

4-4-3-3-2-2

First rep has a 2 second pause

*Work up in weight

Workout

“Omar” [HERO]

For Time: 

10-20-30 Thrusters (43/30) 

15-25-35 Bar-Facing Burpees 

*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.