Warm up

Strength
10 x 5 Deadlifts
5 x 10 Good Mornings
5 x 15 HLR

Conditioning “31 Heroes” This is to commemorate the 31 fallen heroes from Extortion 17 on 06AUG2011.

AMRAP in 31 minutes:
8 x Thrusters
6 x Pull Ups
11 x Box Jumps

One partner performs the 3 exercises while another partner runs around with sandbag, then they switch.

This is slightly modified from the Official Hero WOD to be done at the firehouse.

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