3 August 2018
31 HEROES WOD:
On Saturday, 4 August we will be running the annual 31 Heroes WOD. This workout was was designed to remember the 30 servicemen and 1 service dog who were lost tragically on August 6, 2011 when their CH-47 Chinook helicopter was downed in Afghanistan. The workout is to honor their legacy of sacrifice. The workout is a partner workout, and the workout can be scaled or modified as needed to ensure everyone can participate. On Saturday, 4 August we will be running heats starting at 9:30 a.m. until the last team completes the workout. I will be posting a heat sheet later this week where you can your partner can register for a heat time. If you don’t have a partner, you can put your name down so other folks looking for a partner can join you or we can try and pair you up. To read more about the 31 Heroes Project, the workout, and how you can contribute to the program follow the link below. Each year there is a t-shirt made for the workout that is available for purchase and the proceeds go to support the 31 Heroes organization.
31 HEROES TEAM HEAT REGISTRATION
BODY BUILDING
A) Bench Press
12-10-8-6, then max reps @ the weight you did for 10 for final set
B) Strict Pull Ups
12-10-8-6, then max reps @ the weight you did for 10 for final set
or use the band scaling you did for 10 reps
C) Deadlift
12-10-8-6, then max reps @ the weight you did for 10 for final set
D) Barbell Strict Press
12-10-8-6, then max reps @ the weight you did for 10 for final set
E) Supersets
15 Barbell Skull Crushers
WITH
15 Barbell Curls
BURNER WOD:
AMRAP: 10 Minutes
15/10 Calorie Row
15 MB Cleans (A: 30/20; Rx; 20/14)
