Wall Ball TABATA (14/20) *Comp ladies to 10' line

STRENGTH:
Back Squat 5-5-4-4-3-3

There will only be one class today at 10 AM! Come ready for a great group HERO WOD!

We are going to do BRADLEY.

10 RFT:
- 100m sprint
- 10 pull ups
- 100m sprint
- 10 burpees
- Rest 30 seconds

----

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

STRENGTH:
Squat Snatch 3-3-3-3-3 (re-grip)

WOD:
5 min AMRAP
- 10 Squat Snatch (65/95)
- 20 WB (14/20) - comp ladies 10' line

2 min rest

5 min AMRAP
- 10 Squat Snatch (65/95)
- 20 WB (14/20) - comp ladies 10' line

*Start the second AMRAP where you left off. One total score.

STRENGTH:
14 min E2MOM:
Strict Pull-up Complex or 4 Strict Pull-ups

WOD:
For Time:
- 50 KB Swings (RX: 35/53, Comp: 53/70)
- 600m Run
- 50 Pull-ups

STRENGTH:
S2OH 5-5-5-5-5-5

WOD:
For Time: 21-15-9
- Hang Clean & Jerk (75/115)
- T2B

STRENGTH:
15 min of 6-6-6-6-6 regrip DL

WOD:
12 min AMRAP
- 50 DU
- 15 DL (125/185)
- 5 Ring MU (scale: bar MU, big kipping C2B)

"31 Heroes"

31 min AMRAP - Teams of 2
- 8 Thrusters (105/155)
- 6 Rope Climbs
- 11 Box Jumps (24/30)
- Continuous 400m run

* One athlete works on the thrusters, rope climbs and BJ while the other runs. Once the running athlete returns they switch roles and continue accumulating rounds and reps for the entire 31 minutes.

Remember when you're doing this WOD that the 8 thrusters represent the month of August, the 6 rope climbs represent the day, the 11 box jumps represents the year, and the 31 minutes represents the 31 who lost their lives.

---

In the early hours of August 6th, 2011, while deployed to Afghanistan, 30 American military members and one working dog boarded a helicopter to answer the call given for aid to U.S. Army Rangers in need of reinforcements to take down a senior Taliban leader. Tragically, these 31 brave souls, 17 of whom were from the United States’ most elite fighting force, were killed when a rocket propelled grenade struck down their Chinook helicopter. Within minutes, the tight-knit SEAL community suffered the greatest loss of life in a single instance since its inception in 1962.

STRENGTH:
20 min of Clean & Jerk Technique/Strength

WOD:
15 min AMRAP:
- 6 Kipping HSPU (Comp: 1 Strict into 5 kipping)
- 3 C & J  (RX: 105/155) (Comp: 155/225)
- 1 min Rest

WOD:
20 min AMRAP:

- 15 Cal Row/10 Cal Assult Bike/200m Run
- 15 Box Jump Overs (20/24)
- 15 KB Goblet Squats (35/53)

TECHNIQUE:
20 min MU work

WOD:
8 min AMRAP 3/3, 6/6, 9/9...
- Power Snatch (85/115)
- T2B

STRENGTH:
10 minutes to work up to a heavy DL triple

WOD:
3 RFT:
- 60 DU
- 30 Rig Touch Burpees
- 15 Deadlifts 165/245

STRENGTH:
20 minutes to complete 5 Rounds:
- 5 Front Squats
- 5 Strict Pull Ups/Weighted Pull ups
- 
5 Banded Ring Dips/Strict Ring Dips/Weighted Ring Dips

WOD:
2 RFT:
- 20 Thrusters (65/95)
- 
20 Pull ups
- 20 Wall Balls (14/20)
- 300m Run

EMOM: 10 min 3 rep DL

5 min rest/transition

EMOM: 10 min :20 second max reps, :40 rest Strict Pull Ups

STRENGTH:
EMOM: 10 min 3 rep Hang Squat Clean

WOD:
8 min AMRAP:
- 5 Strict Press (65/95) (scale: Push Press)
- 8 T2B
- 11 Hang Squat Clean (65/95)

WOD:
For Time:
- 75 Burpee BJ Over (20/24)
- 10 Muscle Ups (scale: BMU, Big Kipping C2B)
- 150 DU (300 Singles)

*23 min TC