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WOD 052813: Omar


CrossFit Novem:  “Omar” 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

CrossFit Novem: 

“Omar”

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.

Mobility WOD: 

7 Minutes of  Foam Rolling

Conditioning WOD:

“Omar”

10 thrusters (95/65#)

15 Bar Facing Burpees

20 Thrusters

25 bar Facing Burpees

30 thrusters

35 Bar Facing Burpees

Novem BootCamp:

WOD No. 1:

“Mini Murph”

800 Meter Run

50 Jumping Pull Ups

75 Push Ups

100 Squats

800 Meter Run

Ca$H Out: 

100 Partner Sit Ups with Med Ball

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