Min 0-10
Forward/backward Sprints x10
downward Dog to push-up x10
Kb windmill x10
Half Kneeling Press x10
Min10-15
Push-Press Prep:
Press
Dip/Drive
Push-Press
Min 25-40
Metcon prep
Run 200m
x3 push Press
x5 Knee Tucks
Run 200m
x3 Push-Press
x5 Toes to Bar
Run 400m
x21 push press 95/65
X12 toes to bar
3 RFT
Warm-up
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
3 Position Power Clean (1-1-1-1-1)
Above knee, below knee, from ground
Add weight every set
Metcon (Time)
5 RFT
15 Hang Squat Cleans
30 Pushups
