Friday 5/16/2014 WOD Partner WOD “31 Heroes” This 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 minute AMRAP 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) Partner #1 will start on the work listed above. Partner #2 will run 400m with a weighted ball (20/15). Once Partner #2 returns from the run, Partner #1 will grab the weighted ball and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is total # of reps. Extra Credit 2 RFT 50 lunges (65/45) 50 GHD situps 5 bar muscle ups This WOD was brutal but this Friday night crew “knocked it out of the park”. Awesome effort and awesome teamwork! Very proud of you. They even had enough energy after all that to hang out for a fun picture.
Posted on: Sat, 17 May 2014 00:37:49 +0000
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