August 31, 2019
Partner WOD
Teams of 2 complete the following:
“31 HEROS”
31 minute AMRAP
8 Thrusters (135/105) Rx+(155/105) (each partner does 8)
6 Rope Climbs (15′) (alternate reps)
11 Box Jumps (30″/24″) (each partner does 11)
400m Partner Med Ball Run (20/14) (run together)
*Partners will work together each completing 8 Thrusters, then alternating reps on the 6 Rope Climbs – each completing 3, then each completing 11 Box Jumps. Once both partners have completing the Box Jumps, they will Run 400m Together carry a medicine ball – 20# for the men and 14# for the women. Partners can take turns carrying the ball as needed. Athletes will continue this pattern for the 31 minutes working to accumulate as many rounds/reps as possible.
***REMEMBER: All workouts are scaleable for all athletic abilities. Do not be afraid to come and try something NEW. Saturdays are a GREAT way to bring a FRIEND or FAMILY MEMBER to try CrossFit.
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.
The 31 Heroes WOD was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.