Friday, August 5, 2016

Posted: August 5, 2016 by jmdimitri in Uncategorized

5 RFT 
100m swim/400m run

20 HR push-ups

20 Goblet Squats (35/55)

20 single arm KB bent row (10/side) 

—-

Oly 6pm

1) BN Jerk

6×2/80,85,90,85,90,95

1a) 2×1/95

2) Sn DL 

5×3/ work up to sub max

3) OHL

3×6/ 70,75,80% of Sn

—————————

Saturday, August 6, 2016:


We will honor 31 Heroes Saturday with a partner wod: 

31 min amrap

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24)

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.

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 a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones.

The 31Heroes WOD will take place simultaneously across the globe, in your local gym or a location of your choosing, on August 6th, 2016. 

You can donate here:  https://www.classy.org/member/my-profile

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