Saturday August 11, 2018

Warm Up
:30
Jumping Jacks
Push up to down dog
Front Rack Stretch
Active Sampson
Child's Pose
Spiderman
Squat Hold
Air Squat
+
BB Warm up
+
Teaching of efficiency on all movements in WOD

WOD
"31 Heroes"
Teams of 2
AMRAP 31
8 Thrusters 155/105
6 Rope Climbs
11 Box Jumps 30inch
*Partner 1 performs the workout listed above. Partner two runs 400m with a 45/25 pound plate. When partner 2 returns from the run, partner 1 will grab the plate and start the run. At this point in time, partner 2 will pick up where partner 1 left off. Mark a completed round after the 11 box jumps. Score is total amount of rounds and reps after 31 minutes.

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. 31 Heroes was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.
The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.