16 Jul SATURDAY, JULY 17TH
Partner Hero WOD: “31 Heroes”
Teams of 2, complete as many rounds as possible in 31 mins of:
8 Thrusters, 155/105 lbs
6 Rope Climbs, 15 ft
11 Box Jumps, 24/20 in
-Partner 1 will perform the work listed above.
-Partner 2 will complete: Run with plate, 400 m, 45/25 lbs
-Once partner 2 returns from the run, partner 1 will grab the plate and begin their 400 m, while partner 2 continues work wherever partner 1 left off.
Rope climb scale: 1 rope climb, 15ft = 1 rope climb (7.5 ft), 2 rope walks, or 5 K2E
“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.”- beyondthewhiteboard.com
PEEK into the WEEK…
Sunday- Squat cleans
Monday- 5×5 Bench Press
Wednesday- Back squat wendler