Labor Day WOD 9/3/18


Labor Day WOD 9/3/18

8 am and 10 am Classes

WCBC  Open Gym:  8am-11am

31 Heroes Partner WOD

With a Partner-AMRAP 31 Minutes

8 Thrusters 155/103

6 Rope Climbs 15′

11 Box Jumps 30/24

Partner 1 performs the workout listed above. Partner 2 runs 400m with a plate 45/25. When Partner 2 returns from the run, Partner 1 will grab the plate, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.



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 a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.