8 Thrusters 155/105
6 Rope Climbs
11 Box Jumps 30/24
Partner 1 performs the workout listed above. Partner 2 runs 400m with a bumper plate (45/25). When Partner 2 returns from the run, Partner 1 will grab the bumper plate, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.
L2 115/75, 24/20, plates 25/15
L3 75/35, Modified Rope Climbs, Step ups, No plates
T1 Step ups
T2/T3 Lt Thrusters @ or above parallel, Modified Rope Climbs, Step ups, AB/Row option (no wt)
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 a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.