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 Rope Climbs

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)

Pic courtesy of Midtown CrossFit

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

Scaling Options:

Bar weight -> 115/85 -> 95/65 -> as needed

Rope Climbs -> 6C2B Pull ups -> 6 Chin Above Pull Ups ->6 Buddha Pull Ups

Box height -> 24/20 -> 20/16 -> as needed

Med ball -> 14/12 -> as needed

Cool Down:

Roll out back and legs – 2 Min per body part

Couch Stretch – 2 Min per side