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 med ball (14/20). When Partner 2 returns from the run, Partner 1 will grab the med ball, 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.

Mobility WOD - this is a quad heavy workout.  The below thigh flush will reduce soreness post WOD and loosen up tight tissue. Post workout thigh flush - wrap voodoo band around the upper thigh.  50% stretch, 50% overlap on voodoo band. Do downward dog. Push heel down and extend knee. Alternate extending legs in downward dog position(pedaling) for 30 seconds.  With voodoo band still in place, lie on back, wrap band around foot of voodoo leg, keep the knee to the chest as much as possible, then do 20-30 banded hamstring lockouts by pressing heel up to ceiling.  Relax and allow banded leg to fall to the side, stretching inner thigh and do lockouts for 20-30 reps. Bring leg back up at 90 degrees flexion at the hip. Lastly, pull knee to chest as much as possible, contract quad as much as possible into the band for 4 seconds, relax for 8 seconds.  Repeat 4-5 times. Repeat on other side. If you have any active nerve pain in your leg(from leg or back) do the above without the voodoo band. If at anytime the leg becomes really tingly, remove the voodoo band.