Today we’ll honor the 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– lost on August 6, 2011, when a tragedy shook the military community and Americans everywhere. In a single instance, a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan. You can read more about the tragedy here: https://en.wikipedia.org/wiki/2011_Afghanistan_Boeing_Chinook_shootdown
Our workout today simulates the effort and struggle our military realizes every day as we sit back in our comfortable and free surroundings here in the US. Please remember this when you’re hot, tired and feel like you want to quit. We do these workouts to show our support for their sacrifice.
Our scaling for the workout will be as follows:
Our Rx
Row 500 or Run 400* (all athletes do the same)
8x Thruster (BB) 75/55#
6x Rope Climb (RX) or supine to seated legs straight progression
11x Box Step Up or Jump 24”/20”
*must be accomplished within 3’ – slowest allowable time for this distance
Bravo Scaling
Intermediate
Row 400M (no run)
8x Thrusters (DBs) 20/15#
6x Rope Climb seated to standing
11x Box Step Up or Jump 20-18/16-12
Alpha Scaling
Beginner
Row 300M
8x Thruster (DBs) 15/7.5#
6x Rope Climb seated to standing (from a riser if necessary)
11x step up 12/6-12” (supported OK)