Thursday 150716

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 to Honor….

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

WOD: “Weston Team Style”
In groups of 3:
Accumulate 5k Rowing
1000 Meters of a farmers walk 45 lb/35 lb db per hand, 35/25, 25/15
250 Meters Waiters Walk Left Hand 45/35, 35/25, 25/15
250 Meters Waiters Walk Right Hand 45/35, 35/25, 25/15

Competitors or athletes wanting to improve your Fitness level:
On the 2 Minute for 10 Minutes
3 Atlas stone 110/80 or Med-ball 130/90  over alternating shoulders
150 m sprint row

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