8/16 🇺🇸 HERO SATURDAY 🇺🇸

Saman

8 Rounds for Time

13 Deadlifts (185/125 lb)

17 Wall Balls (20/14 lb)

400 meter Run

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan. On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

Ray Traitz
8/15 Friday

Warm Up 

Lower body complex warm up

3x

Lower body complex 

5 single leg bridges (R/L)

5 reverse lunges

5 squats

5 toy soldiers

5 jump lunges

5 squat jumps

5 lateral lunges

5 skater jumps

WOD

3x

20 mountain climbers

4 minute run

40 mountain climbers

3 minute run

60 mountain climbers

2 minute run

Ray Traitz
8/14 Thursday

KB warm up #3

3x 10

Around the world (both directions)

Russian swings

Figure 8 (both directions)

H2H swings

Wallball sub

WOD

Complete the following:

50 KB push up renegade row R

50 KB snatch heavy L

50 KB push up renegade row L

50 KB snatch heavy R

100 KBS

Ray Traitz
8/13 Wednesday

Warm up 

DB squat thrust warm up

3 squat thrust

10 squats

3 squat thrust

10 DB presses

3 squat thrusts

10 alternating DB rows

3 squat thrusts

10 DB swings

3 squat thrusts

10 Russian twists

WOD

4 rounds of:

5 R/L Stationary reverse lunges with DBs bicep step up to OH press

10 R/L single leg deadlift

200m run or 1 minute run

Ray Traitz