9/11/14 – Thursday

Written by Joey Tudela. Posted in Fitness

Members

Today we honor those who have passed during the September 11 Attacks.

WARM-UP

200 Meter run
Then

“Trainer Warm-up”

WOD

“31Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent) or 12 Pull-ups
11 Box Jumps (30/24″. Step down from box. Be Safe)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a medicine ball (20/14). Once Partner #2 returns from the run, Partner #1 will grab the medicine ball and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

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.

**Please scale to your abilities. You Do not have to go for the full 31 Minutes. Safety & Technique first!!!

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