“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...

Run 1 mile  Pause back squats (3sec pause in bottom) 8×3 The mile will be for for time, the remainder of the class will be for building your heavy sets of pause squats! If you see Bob around the box today, let’s tell him Happy...

Find a 10rm back squat 10 min amrap RX 8 thrusters 95/65 8 chest to bar pull-ups Or Elite 8 Thrusters135/95 8 bar muscle ups

Work 20 min 3 position clean  Hip, knee floor Only build if technique is great WOD 4 rounds 15 box jumps 24/20 12 hspu 9 ttb *scale up or down as needed. ex. Deficit hspu, 30″ box jump.

Work 20 min3 position snatch Hip, knee, floor Only build if technique is great WOD Mountain Annie 50-40-30-20-10 Mountain climbers Sit-ups

Front squats4x2 WOD 3 rounds 1 min ball slams 1 min rest 1 min hspu 1 min rest  1 min cal row 1 min rest