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

S/S/S:

Floor Press

5X5

Increase weight ea set

Compare to 11June2019

Video courtesy of CrossFit HQ.  Today we get to see if the last 9 weeks paid off.  Time to re-test our 5X5 on Floor Press!  The goal is you can go heavier per set compared to 11June2019.  If you have done each rep progression this cycle, you should knock it out of the park!

WOD:

For Time:

100/75 Cal Ski Erg Buy-In

Then…

63-45-27:

American Kettlebell Swings (53/35)

Double Unders

The Buy-In will likely blow up your arms and shoulders, so give them a good shake out before you pick up the Kettlebell.  Remember, with American KB Swing, get the Arms fully locked out overhead.

Scaling Options:

Ski Erg -> Assault Bike

Double Unders -> 2X Single Unders

KB weight -> 35/25-> as needed

Cool Down:

Banded Overhead Stretch – 2 min per side

Banded tricep stretch – 1 min per side