Monday 130722

Strength

Press

12 x 3 @ 55% 1RM

WOD

Karen

Complete for time:

150 Wall balls, 20#/14#

Compare to: 8/10/10, 9/13/10

Photo Mar 24, 10 50 20 AM
Bright side….no double-unders or muscle-ups after the wall balls!

On Saturday August 3rd Evolve will once again be hosting the 31 Heroes WOD. We've done this WOD since the inception, and it benefits Snowball Express and The Travis Manion Foundation. You can register to do 31 Heroes at Evolve here.

Here's the story:

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.

Here's the workout:

AMRAP 31 minutes (As Many Reps As Possible)
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 plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

Hope to see you there!

 

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