Kettlebell

EMOM 10

6 Kb bench

10 walking lunge

AMRAP 14

200m run

8 KB thrusters

6 pull ups (10 ring rows)

11 box jumps

Team

“31 Heroes”

Teams of 2

AMRAP 31:

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, 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. Score is total rounds and reps at the end of 31 minutes.

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. 31 Heroes was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

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.

(ComptrainClass 8.4.18)