Mash 5pm
Cycle Box 5pm
Yoga 6pm
3 Rounds For Max Reps in 17 minutes
1 minute Squat Cleans 155/105
1 minute Shuttle Sprints (20 ft forward, 20 ft backwards)
1 minute Deadlifts 245/165
1 minute Burpees
1 minute Jerks 155/105
1 minute Rest between rounds
For the shuttle sprints, count 20 ft forward and 20 ft backwards as one repetition.
Open Gym 9:30-11:30am
Row a Total of 200/ 150 Calories
Every 2 minutes:
o-2 Row for total Calories
2-4 6 Pull Ups, 8 Alternating DB Snatch 50/35, 15 Sit Ups
4-6 Row for total Calories
6-8 Pull Ups, DB Snatch, Sit Ups
8-10 Row….
continuing on until you have totaled 200/150 Calories
Suggested Mobility: Samson Lunge Hold 1 min each, Hamstring Stretch w/ropes, Lat Stretch
Cycle Box 6pm
Lifting 6:30pm
Hang Power Clean + Power Clean + Front Squat- 3 @ 75%, (of Sq.clean) 2 @ 80%, 2 @ 85%
Then,
“Don’t Drop the Wall Ball”
6 Rounds For Time:
200m Run w/ MB 20/14
15 Wall Ball 20/14
*15 Burpee Penalty if the Med Ball touches the ground at any point. Done immediately upon ball touching the ground.
Open Gym 9:30am-11:30am
Yoga 6pm
For Time:
Run 2 miles
160/100 Push Ups
5000/3500 lbs GTO
Complete the work anyhow.
DON’T FREAK OUT! Do some math, figure out your GTO working weight and how many reps at the weight to total 5000/3500lbs. Runs and Push Ups can be broken up as well.
YES YOU CAN! GET AFTER IT!
Suggested Mobility: Scorpion Kicks, Seated Center Splits, IT Band Stretch
Cycle Box 6pm
Push Press + Push Jerk + Split Jerk
2 @ 80% (1rm push press)
2 @ 85%
2 @ 90%
5 Rounds For Time of:
8 Toes to Bar
16 OH Squats 45/35 Bare Bar
32 Step Ups 24/20 w/ Bare Bar Back Racked
Suggested Mobility: Lat Stretch, Foam Roll Upper Back, Downward Dog
Hero WOD 8:30am
Lifting 9:30am
Yoga 9:30am
Rich
For time:
13 squat snatches 155/105
Then,
10 rounds of:
10 pull-ups
100-meter sprint
Then,
13 squat cleans 155/105
U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.
8630 Argent St. Suite A 
