28 Jun WOD- Monday June 29

4th of July weekend Schedule:
Friday, July 3rd: 6:30am Lite N Tite, 7am, 8am and 12pm regular class only.
Saturday, July 4th: 9:30am and 10:30am regular class and 10:30am Mobility. No open gym
Sunday, July 5th: 9:30am and 10am regular class

WOD: “31 Heroes”

31 minutes AMRAP
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24?)

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

Score is your total # of reps

Sub for rope climbs: 12 rope walks or 20 K2E

Lv1: 85/60, 24/20
Lv2: 115/75
Lv3: 155/105

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.

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