3/8 🇺🇸 HERO SATURDAY 🇺🇸

Omar

For Time:

10 Thrusters w/65# m/95#

15 Bar-Facing Burpees

20 Thrusters w/65# m/95#

25 Bar-Facing Burpees

30 Thrusters w/65# m/95#

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.

Ray Traitz
3/7 Friday

Wood Chop Warm up 

3x 7 reps with a single DB/ plate MB/ KB

Pop squat with punch

Wood chops/ swings

Forward lunge with rotation

Diagonal wood chops (R)

Squat push

Diagonal wood chop (L)

Russian twists 

Skill

KB snatch/ clean/ squat

WOD

3 rounds for time:

21-15-9

(Left side)

KB snatch 

KB clean

KB squat

(Right side)

KB snatch 

KB clean

KB squat

Ray Traitz
3/6 Thursday

Warm Up 

Weighted dips

5x 3

Skill

HSPU

WOD

15 minute AMRAP

200m run

10 burpees

10 HSPU

Ray Traitz
3/5 Wednesday

Twister Warm Up 

Use a light MB/KB/DB

3x 10 reps

Russian twists

Presses

Squats

Diagonal wood chops (R/L)

Later jumps over the object 

Plank toe touches  

Skill 

Push ups with renegade row 

Devils press

WOD

4x

30:30

Double unders

Push ups with renegade row 

Devils press

Ray Traitz