Tuesday WOD 9-8-16
August 8th, 2016
Tuesday WOD 9-8-16
3. Conditioning
“31 Heroes”
On Aug 6, 2011 a CH-47 helicopter with the call sign “Extortion 17″ was shot down in Afghanistan. On board were 22 SEALs, 5 Army crew members, 2 USAF PJ’s, 1 USAF Combat Controller, and 1 military working dog. It was the largest single loss of life in the history of the SEALs.
Teams of 2, AMRAP 31*:
8 Thrusters (155/105)
6 Rope Climbs, 15′
11 Box Jumps (30/24)
Continuous 400m run w/ 20/15kg Hi-Temp Bumper plate.
*One athlete works on the thrusters, ropes and boxes while the other runs. Once the running athlete returns they switch roles and continue accumulating rounds and reps for the entire 31 minutes.
+ Optional extra in Open Gym.
2. Clean and Jerk
1 Power Clean + 3 Front Squats + 1 Jerk
3. Gymnastics Conditioning
4 RFT: 20 unbroken C2B pull ups, rest as little as possible between sets
Thank you: http://www.builtbybergeron.com/comptrain-programming/080616
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