Saturday, 13 September 2014

WARM UP (15 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

As many reps as possible in 31 minutes:
8 Thrusters, 155/105#
6 Rope Climbs, 15’ 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 45/25# sandbag (you can substitute a bumper plate, dumbbell, kettlebell, or other implement of the correct weight).  Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.  Score is your total # of reps.  If you do not have a rope, or you are still working on your Rope Climbs, substitute 4 Pull Ups + 4 Knees-to-Elbows + 4 Air Squats per ascent.
• 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.