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Wednesday July 26 2017

NEWS:

UPDATE:

*Open Gym will be cancelled on Sunday, July 30th.

WOD:

Courtesy of www.CrossFit.com from 7/4/17

Rich

For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.

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.

FORMAT:

*This workout should be completed in under 16 min.

*Pull-ups should be unbroken! 2 sets at most!

SCALING:

*Substitute Power Snatch for Squat Snatch if unable to Squat Snatch. Otherwise, lower weight! 

*Substitute Jumping Pull-ups for Pull-ups to maintain high intensity.

 

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