1 2 Snatch + 1 Overhead Squat, 70% 1RM
Every 1:30 for 7:30.
Panda Pull 3×3 at 70% 1RM
Heroes of Kabul (Team of 2)
13 rounds for time of:
8 Pull-ups
26 Air Squats
21 Kettlebell Swings, 53/35 lbs
Wear a weight vest (20/14)
1 athlete works at a time 1 round at a time. Both athletes work on the 13th round and may divide reps up as desired.
Background: This workout is dedicated to the 13 service members – 11 Marines, an Army Corpsman, and a Navy Corpsman – 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.
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 soldiers who sacrificed their lives were:
– 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
The workout was designed by Coach John Kim of Crossfit Asperitas @crossfitasperitas (Myrtle Beach, SC, USA).
See also: “13 Heroes of Kabul” and “Kabul 13” (same tribute, different workouts)
Recent Comments