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.
*Scaling options for Thrusters/Rope Climb/Box Jumps:
L2 135/95, 7 pull ups & 7 jump squats (x6), 24’/20″
L3 95/65, 7 Banded pull ups & 7 jump squats (x6), 20”/plates
L4 75/45, 7 ring rows & 7 jump squats (x6), Step ups
*Scaling options for the run:
L2 25# sandbag/10# med ball
L3 400m with no wt
L4 200m run
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. Click HERE for more on the 31 Heroes Project.