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July is HERO MONTH! Write your name on the back board and track your WOD's. 19 completed HERO WODS will EARN you a T-Shirt. Questions, ask a coach!!

5 minute run or row, bike
Cossack with 10-14lb med ball + 5 Slow squats
OH walking lunge w/med ball + 5 Slow push ups
¼ squat banded side step, with med ball, every 7 steps squat into thruster down & back
10 kneeling ball toss against wall each side
2x Taylor T-Spine stretch on wall 1 min hold
2x 3x beat swing

Test-1 minute Bar Hanging L-Sit ( 1 minute attempt. RX Goal is to hold 1 minute legs straight toes pointed or build up too through position progression)

1-2 rds of: each
10/6 cal sprint on AAB
3-5x Thruster Build past weight of workout through warm-up rounds
3-5x Burpee

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

U.S. Army First Lieutenant Omar Vazquez, 25, of HaMileton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.

He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

95/65 RX

70-100 Wall Ball situp passes 14-6# every 10. Do 1 30 sec Mobility static holds each