Tuesday 8.6.13

The end gives me chills

To all SEC followers: If you are not using the hook grip on your lifts, you are wrong and can expect minimal increases in ability.

To all CFBB SEC followers: Make sure you are putting away whatever you take out. Keep the platform orderly, and don't leave weights on the bar. Ever.

1. E3MO3M for 12

3 Hang Cleans + 3 Push Press @ 70% of clean

2. Snatch Balance

3-3 @ 75%

3-3-3 @ 80%

3. 3 Max sets

Parallette HSPU

head to abmat on ground

4. AMRAP in 31

31 Heroes

8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
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.

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.