Friday 150710

31 Hero’s
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.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones.

Letrono CrossFit will be hosting the 31 Hero WOD on Saturday August 1st.  Your registration/donations are appreciated! Register prior to July 20th so you can get your t-shirt prior to the event. http://www.31heroes.com/  One of the fallen, Jason Workman, and is a cousin to one of our own, Cody W. 

Dynamic Warm-Up-Mobility
Prepare for..

WOD: 15.4 Granite Games Qualifier  (“Scale all weights & movements as needed”)
13 Minutes (if you are 40 or older, be sure to look at the score sheets, pull ups are being substituted for ring muscle ups for a few rounds….)

10 Deadlifts (225/155)
5 Ring Muscle-ups
10 Deadlifts (255/175)
5 Ring Muscle-ups
10 Deadlifts (285/195)
5 Ring Muscle-ups
10 Deadlifts (315/215)
5 Ring Muscle-ups
10 Deadlifts (345/235)
5 Ring Muscle-ups
10 Deadlifts (375/255)
MAX Ring Muscle-ups

(Masters Men 40-44,  Masters Women 40-44)

13 Minute AMRAP

10 Deadlifts (225/155)
15 Pull-ups
10 Deadlifts (245/165)
15 Pull-ups
10 Deadlifts (265/175)
10 Chest-to-bar Pull-ups
10 Deadlifts (285/185)
10 Chest-to-bar Pull-ups
10 Deadlifts (305/195)
5 Ring Muscle-ups
10 Deadlifts (315/205)
MAX Ring Muscle-ups

Competitors or athletes wanting to improve your Fitness level:
1.  Clean + 1 Jerk
A. 3×3 quick singles at 80% + 1  Jerk last rep
B. 3×2 quick singles at 85% + 1 Jerk last rep
C. 3×1 at 90%+ Jerk
D. Work up to a heavy single.

Leave a Reply