31 Heroes WOD

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
20 reps PCV Pass Throughs
8 Ring Rows 
8 Box Step Ups
8 Complexes Snatch Lift Off + Snatch DL + Snatch High Pull + Hang Squat Snatch

Strength: 12-15 mins
Week3: Functional Over reaching 
Sq Snatch 80-85% of 1RM
5 x 1

Metcon: 31 Min Cap
31 Heroes
31 min AMRAP in Teams of 2

Partner A:
8 Thrusters 155/105 Scalled 95/65
6 Rope Climbs or 12 Strict Pull ups  (2 pull ups/rope climb)
11 Box Jumps 30/24

Partner B:
400 M Medball Run 20/14

Once partner B returns from the run, partner A will grab the MB and begin their run, while partner B continues work wherever partner A left off.

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.