4 Jul 18

Happy 4th of JULY!!!
Today’s  WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″

Partner 2:
400m Run with sandbag, 45# / 25#

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
Metcon (AMRAP – Rounds and Reps)
Scaled 31 Heroes

Partner 1:
8 Thrusters (75,55)
6 Pull Ups
11 Box Jumps (24,20)

Partner 2:
400M Run (No Sand Bag)

400M Run = 500M Row = 20/15 Cals on AB

Metcon (AMRAP – Rounds and Reps)
New Challenger 31 Heroes

Partner 1:
8 Thrusters w/ Wall Ball (20,14)
6 Ring Rows
11 Box Jumps (20,16)

Partner 2:
200M Run (No Sand Bag)

200M Run = 250M Row = 10/7 Cals on AB


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