Call to Arms – Day 7.
..Amrap 12. 3 Wall Climbs
5 Deadlifts 225/155
7 T2B . , 4 x 400m relay.
(2 people – 1 runs/1 rest)
Everyone runs (4) 400s
..Florian Yoga is today after the 9am class.If you’re running the Spartan this Saturday – chime in on the No Grain ..
8 Thrusters 155/105
6 Rope Climbs
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 sandbag (45/25). 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.
.L2 135/95, 3 pull ups & 3 Jump Squats (x6), 24’/20″
L3 95/65, 3 Banded Pull ups & 3 Jump Squats (x6), 20”/plates
L4 75/45, 3 Ring Rows & 3 Jump Squats (x6), plates
..Score is your total # of reps.
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.
..Regular WOD will be held @ 730am, you have to show to knowDoors for 31 Heroes open @ 9am, the warm up area will be opened much earlier.Heats & Times (HERE)..Respect
If you do not get 30 KB Swings in 1 minute, count a penalty. (from CrossFit Football)
L2 KBS 53/35
L3 KBS 35/26
*If any penalty is counted, row 1000 meters @ the end of 10 minutes*
. Today is a mandatory rest day for 31 Heroes participants
There will be a class at 730am on Saturday morning for those unable to participate in 31 Heroes. Doors for the 31 Heroes event open at 9. The warm up area (driveway behind Florian) will be up and running much earlier. It’s going to be long & HOT! Be sure to hydrate properly (beginning Friday) and eat a meal 60 minutes prior to your GO TIME.