HERO WOD “Kabul 13”For TimeBuy-In: 2,021 meter RowThen, 13 Rounds:8 Snatches (115/85 lb)26 AbMat Sit-Ups Background: This workout is dedicated to the 13 service members – 11 Marines, an Army Corpsman, and a Navy Corpsman – who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals. The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.’s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban. The soldiers who sacrificed their lives were:– Dylan Merola – 20– Daegan William-Tyeler Page – 23– Humberto Sanchez – 22– Johanny Rosario – 25– Nicole Gee – 23– Hunter Lopez – 22– Taylor...Read more

STRENGTH High Hang Muscle Clean 3×5, 50%, 60%, 65%*One set every 3:00 CONDITIONING “Bike to Work”35 Toes to bar100/75 Calorie Echo Bike35 Chest to bar Pull Ups100/75 Calorie Echo BikeRead more

STRENGTH High Hang Snatch 5×3, 50%, 60%, 65%, 70%, 70%*One set every 2:00 CONDITIONING “Shuttle to Overhead”From 0:00-2:00 (2 minutes)Run 200 mMax shoulder to overhead (205/125)-Rest 1 minute-From 3:00-6:00 (3 minutes)Run 400 mMax shoulder to overhead (205/125)-Rest 2 minutes-From 8:00-12:00 (4 minutes)Run 600 mMax shoulder to overhead (205/125)Read more

STRENGTH 5×3 Front Squat @ 80% 1 RM Front Squat*One set every 2:00 CONDITIONING “Hat Trick”3 sets:50ft shuttle Run (2x25ft)20 Wall Balls (20/14)6 Dumbbell Squat Snatches (50/35)50ft shuttle Run (2x25ft)-Rest 4 minutes between sets-Read more

CONDITIOINING Hero WOD “Holleyman”30 rounds:5 Wall Balls (20/14) (10’/9’)3 Handstand Push Ups1 Power Clean (225/155) Background: U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.Read more