Friday, August 3rd 2019

In Memory of the “Extortion 17”
August 6th 2011

The 31 Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

“31 Heroes”
AMRAP (with a Partner) in 31 minutes
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)

Partners alternate 400m run (45/25 lb)

Background: 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 Workout: Partner 1 performs the workout listed above. Partner 2 runs 400 meters with (45/25). When Partner 2 returns from the run, Partner 1 will grab the weighted object, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.

Scaling: The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.

Tags: