DURATION AMRAP in 31:00 to honor the 31 Heroes who gave their lives on August 6, 2011 REPS 8-6-11 reps in memory of August 6, 2011 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) PARTNERS Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 retur

M1) 5 Sets: 8 Crossbody Step Ups 12 Seated DB Z Press Goal/Purpose: Choose a weight that is challenging but where you can maintain control. Aim for unbroken sets with 1-2 reps left in the tank. M2) 5 RFT: 250m Row 10 Burpees 250m Row 10 KB Swings 70/53 250m Row 10 Box Jumps w/ step down 24"/20" Rest 1:1 Goal: Choose weight to keep intensity high. Rest to allow for the same effort each round.

Army Spc Jon Fettig, 30 of Bismarck, died July 22, 2003 when the truck he was in was hit by a rocket-propelled grenade near Ramadi, Iraq. Fettig served with the 957th Engineer Company, North Dakota Army National Guard, Bismarck, ND 4 Rounds 40 Cal Assault Bike 30 Sandbag Over the Shoulder 20 Wall Ball Shots

M-1: Sumo Deadlift 5 Sets: Build to Heavy 3 Rep | Not TNG 1 Down Set at 95% 1 Down Set at 90% M-2: 6 Rounds For Time: 10 Single Arm Overhead Lunge (R) 50#/35# 10 Handstand Pushups 10 Single Arm Overhead Lunge (L) 10 Chest 2 Bar Pullups Options: 10 Single Arm Overhead Lunge 35#/25# 10 HRPU 10 Single Arm Overhead Lunge 10 Pull Up 10 Goblet Lunge 53#/35# 10 HRPU 10 Goblet Lunge 10 Jumping Pull up

M-1: Reverse Grip Bench Press 4 Waves 5-3-1 Build in weight 1 Wave= 5-3-1 Rest :60 between Rep Sets and Rest 1:30 Between Waves. Purpose: Increase strength in end ROM of the triceps and upper chest. This will build strength for overhead pressing. Goal: Build in weight, but always 2 reps left in the tank. M-2: Row 5 Sets: 2:00 @5K Pace 1:00 @500m PR Pace 1:00 Recovery Pace

W: 800m Jog M-1: 15:00 Turkish Get-Up Build to a Heavy 3/Side *Try odd objects M-2: "Erin" 5 Rounds For Time: 15 DB Split Cleans 40#/25# 21 Pullups Goal: This should be quick not long and drawn out. Load: Pullups should be completed in 3 or 4 sets each round. Options: 12 DB Split Cleans 35#/20# 15 Pullups 4 Rounds: 10 DB Split Cleans 20#/15# 12 Ring Rows

M-1: 6 Sets: 10 Overhead DB/KB Walking Lunge 53#/35# :15 Rest 5 Overhead Squat - Build From 135#/95# :15 Rest :20 Wall Facing HS Hold :15 Rest Options: 10 Overhead DB/KB Walking Lunge 35#/18# 10 Overhead Squat 75#/55# :20 HS Hold 10 Stationary Single Arm Overhead Lunge/Side 10 Overhead Squat 45#/35# - PVC Pipe :20 Ring Plank Hold M-2: 4 Rounds For Time 400m Run 20 Wallball 30#/20# 10 Toes-to-Bar Goal: Work to find consistent pace for work. Aim for each round being broken up t

M-1: Front Squat 5 Sets: 6 Reps @3130 Tempo Build to Challenging Load M-2: 12:00 AMRAP 5 Power Clean and Push Jerk @55% of Power Clean 5 Bar Facing Burpee 25 Double Unders Options: 5 Power Clean and Push Jerk @45% of Power Clean 5 Bar Facing Burpee 25 DU/50 SU 5 Hang Power Clean and Push Jerk 95#/65# 5 Burpees 25 Single Unders

M-1: 1 Set Every :90 | 7 Rounds 3 Push Jerk + 1 Split Jerk Purpose: Build strength in higher skills we have earned or still build upon the strength of the foundational pressing movements. Load: Use 70% of Split Jerk Options: 3 Strict Press + 3 Push Press M-2: Every 3:00 for 30:00 150m Row 10/8 Cal Bike 12 KB Hang Snatch (6L, 6R) 70#/53# Goal: Work for a higher effort pace we can maintain and aim for consistent work to rest. Options: 150m Row 8/6 Cal Bike 8 KB Hang Snatch 53#

Brian Hough was almost 300 lbs where this story begins. Now, at 42-years-old, he weighs in at 185 and crushes most of the daily wods in our box. He is fit, strong, and healthy--and happens also to be one of our favorite people. He consistently wears his knowing half-smile (it may actually be his full smile) on his face, and has a friendly word for anyone he encounters. He’s also very smart--I find myself having to concentrate a bit harder when Brian speaks, just so I can be s