Monday-210906

Today’s Signup:

https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210906

Warmup: 30 cal row, then- movement prep with Coach

Wod: 13 Heroes of Kabul (Courtesy of Crossfit Preferred)

AMRAP 26:

31 Double Unders

25 Pull-Ups

23 Push-Ups

23 Air Squats

23 Abmat Sit-Ups

22 Kettlebell Swings (53 / 35 lb)

22 Calorie Row

22 Toes-to-Bar

20 Wall Balls 20 / 14 lb

20 Box Jumps (24″/20″)

20 Alternating Dumbbell Snatches (50 / 35 lb)

20 Burpees

20 Dumbbell Thrusters (2 × 50 lb’s/35 lb’s)

Cash-Out: 3 Minute Plank Hold
This workout is dedicated to the 13 soldiers 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. Thirteen soldiers died, 11 Marines, an Army Corpsman, and a Navy Corpsman.

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 rep scheme signifies the ages of the 13 soldiers:

– Dylan Merola – 20

– Daegan William-Tyeler Page – 23

– Humberto Sanchez – 22

– Johanny Rosario – 25

– Nicole Gee – 23

– Hunter Lopez – 22

– Taylor Hoover – 31

– Ryan Knauss – 23

– David Lee Espinoza – 20

– Rylee McCollum – 20

– Jared Schmitz – 20

– Kareem Nikoui – 20

– Max Soviak – 22

After the AMRAP, each minute of the Plank Hold signifies the 3 branches of the military that lost heroes: Army, Navy, and Marines.

Mobility:

-2 min couch stretch

-2 min foam roll lats/t-spine