4 September 2016

To learn more about Omar   click here

To learn more about Omar click here

ArticleTo learn more about Omar click here

Warm-up
Run around Bldg

5-5-5-5 (x 2-3)
Empty Bar:
Muscle Clean - Front Squat - Shoulder Press - Thruster

Mobility
Banded Super Rack
Shoulder Distraction, 4-way
Banded Pigeon

Technique
Practice Rope Climbs ...

Metcon
Omar (Time)
For Time:
10 Thrusters, 95#
15 Bar-Facing Burpees
20 Thrusters, 95#
25 Bar-Facing Burpees
30 Thrusters, 95#
35 Bar-Facing Burpees

In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011

To learn more about Omar click here