20190802

Pic courtesy of AthleticMuscle.net.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

This WOD is in honor of these fallen Heroes.

WOD:

“31 Heroes”

Partner WOD

31 Min AMRAP:

8 Thrusters

6 Rope Climbs (12 Ft)

11 Box Jumps (30/24)

 

Partner one starts with Thrusters.  Partner 2 begins a 400M run w/a sandbag (40/20).  When partner 2 returns from the run, partner 1 grabs the sandbag and begins 400M run, while partner 2 continues the workout where partner 1 left off.  Partners continue to switch off throughout the duration of the WOD.

Thruster Weight:

Elite – 155/105

Advanced – 135/95

Scaled 1 – 115/85

Scaled-2 – 95/65

 

Scaling Options:

Thrusters -> If below scale 2, as needed

Rope Climbs 2X rope walks

Box Jumps ->26/22 -> 24/20

Sandbag -> as needed

 

Cool Down:

Roll out forearms

Pigeon pose – 2 min per leg

Roll out back

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