WARM UP 10 Min
Run 400 m run
10 legswings
10 inchworm push-ups
10 Ring Rows
10 step ups
10 G2OH Medball
2 rope progression


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 an Extortion 17 helicopter was downed in Afghanistan.

The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.
8- Thrusters for august
6- Rope Climbs for the day
11- box jumps for the year

31 Min Amrap for the fallen hero’s


WOD 31 minute AMRAP
*if solo still run 400 m w weight cut Reps in half.
“31 Heroes”
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
Continuous run with Weighted plate(45/25)
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 sandbag or plate(45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.


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