Wednesday – Aug 9th

Patty YeroCrossFit, Workout of the Day

default-featured-image

hero-richvasquez

Today’s workout is a Hero WOD – Rich.

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.


SWOD
Warm up Snatch (full)
x10 min build to working weight
Warm up Clean (full)
x10 min build to working weight

WOD
“Rich”
13 Squat Snatches (155/103)
10 Rounds
10 pull-ups
100m sprint
Then
13 Squat Cleans (155/103)