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SATURDAY 171111

Warm-up:

Individual…

Row or Bike 2 minutes

Crossover Symmetry

20 Banded Good Mornings

Group….

200m Jog

Bear Crawl Down

Broad Jump + 3 squats back

High Knees Down

Butt Kickers Back

10 Jumping Spiders

10 Yoga Push ups

Review Movements then warm up to working weights/movements

 

Fitness:

In Teams of 2, AMRAP 31:

8 DB Thrusters
12 Strict Pullups
11 Box Jumps or Step Ups

** for runs use a medball


Performance:

“31 HEROES”

In Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a plate(25/15). When Partner 2 returns from the run, Partner 1 will grab the plate, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

On August 6, 2011, America lost 30 military service members, many of whom were Navy SEALs and one military K9 when an Extortion 17 helicopter was downed in Afghanistan.

 

Mobility:

Mash Quads

LAX to Plantar Fascia

Roll Posterior

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