Pic courtesy of 31Heroes.org
Warmup:
200M Run
20 kickers per leg
20 Squat2Stands
20 bow to bends
10 torso twists
10 Air Squats
10 tuck jumps
Pull up warm up: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows.
Barbell warm up: With an empty barbell, perform 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squat, Push Press, Thruster
WOD:
“31 Heroes”
31 Min AMRAP w/partner:
Partner A performs AMRAP of…
8 Thrusters (135/95)
6 Chest2 Bar Pull Ups
11 Box Jumps (30/24)
While Partner B runs 400M w/ Med Ball (20/14)
Partners switch after run (wherever partner doing AMRAP stops is where partner coming off the run starts)
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 an Extortion 17 helicopter was downed in Afghanistan. The workout was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. The Combat PT Tent will run this WOD in honor of those fallen from 0600-0900. The WOD is open to everyone.
NOTE: The rope climbs are subbed out this year with Chest2Bar Pull Ups, as we are waiting on Public Health to approve use of the ropes again.
Scaling Options:
Bar weight -> 115/85 -> 95/65 -> as needed
C2B -> Chin Above Pull Ups -> Buddha Pull Ups -> Table Rows
Box height -> 24/20 -> 20/16 -> as needed
Med ball -> 14/12 -> as needed
Joint Strike CrossFit 