“31 Heroes”...

AMRAP 31:

8 Thrusters (155)

6  Rope Climbs  (15 feet)

11 Box Jumps  (30)

4 rounds plus 8 reps (I did 45# DB Thrusters) 4 roinds plus

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.

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.

“Tipsy”...

Teams of 2 complete AMRAP 20:

300 Meter Row (Each person)

20 Partner Handstand Push Ups

Each team member completes 300M row. Rowing must be completed before moving on to handstand push-ups

Only one athlete can do handstands at a time. Handstand push ups must be completed before moving back to the row.

Partner handstand push ups are when two athletes hold the ankles of one athlete as he or she performs the handstand push up. The supporting team members may help and assist by lifting the ankles.

7 rounds + 388M total

(I rowed 2308 meters and did 115 Partner Handstand Push Ups)