Farm Strong – 070321

Warmup
3 min easy jog/row/ or bike
-Then-
2 Rounds not for time
6 of each movement
Air squat (3s pause in bottom)
Ring row or bent over row (2s hold at the top)
Sumo reach
Push Up
V-Up
Forward and backward line hops
-Then-
Build to workout weight and perform at least 3 reps of each movement in the workout

Workout Notes
Workout notes are long today, look to the bottom of the page for the inspiration behind this workout that I have done for July 4th the past 2 years! If you did it last year and completed under the time cap, add 5lbs to all barbell movements this year!

Workout
For Time
21 Sandbag front squats
21 Sandbag bent over row
21 Sandbag sumo deadlifts
21 Push-ups
21 Sandbag push press
21 Wall climbs
21 Sandbag squat cleans
21 Burpees
21 Sandbag Curtis P’s
21 V-up
21 Sandbag jumps over bag
21 Sandbag throws over shoulder
21 Broad Jumps, 5/3 ft
21 Sandbag forward throws
21 Box jumps 24/20
21 Sandbag sumo deadlift high pull
21 Sandbag overhead squats
21 Sandbag sandbag snatches
21 Sandbag sandbag snatches
21 Sandbag zercher squats
21 Sandbag thrusters

*45 min time cap.
*1 Curtis P = 1 Power clean, 1 lunge left leg, 1 lunge right leg, 1 shoulder to overhead

Cool Down
2 min easy jog, walk or bike

Workout Notes
“Unknown Heroes” is a Friendship CrossFit hero WOD. This Hero workout is in honor of those military combat Heroes that cannot be identified, except as “Unknown.” All American service members depart for war with a name and identity, but not all return with the same or return at all. In essence, any grave marked “Unknown” could be any soldier who went to war and never returned. That is why this Hero WOD honors ALL the lost by honoring those who could be anyone. In the most appropriate fashion,

“The Unknowns” was designed by former Tomb of the Unknown Soldier Sentinel, Jeff Binek of Friendship CrossFit @friendshipfitnessohio (Dublin, Ohio, USA). In an email with WODwell, Jeff graciously provided us with the following details about “The Unknowns”. Jeff also told us the impetus behind the creation of “The Unknowns” came from a student athlete who, after hearing Jeff speak about his time as a Sentinel, said Jeff should program a workout specifically for the Unknown Soldiers. Clearly, Jeff did just that. The workout was first performed on Nov. 11th, 2011, which is also known as Armistice Day (the end of WWI), and Veterans day. This date holds special significance to the Tomb of the Unknown Soldier, as the first ‘unknown’ soldier was a casualty of WWI, and was interred at the Tomb on Nov. 11th, 1921, during an enormous ceremony to honor the unknown fallen.

“We represent the soldiers who have been killed in action, and have no remains left that can identify them. These soldiers are thus deemed “Unknown Soldier” on their headstone in Arlington. There are literally thousands of these headstones. Think for a moment about what it would mean for you to have a child, brother, sister, or parent in a conflict, and never know what happened to them. Never be able to attend a military funeral for them, or know if they were a POW, or KIA. These men and women that are the Unknown Soldiers of America gave not only the ultimate sacrifice of their lives, but also of their Identities, arguably more important. The Tomb of the Unknown Soldier is a tribute to these men and women.

As Sentinels we are responsible for guarding the Tomb 24 hours a day, 7 days a week since 1937 and representing them for the remainder of our lives. We will never forget and we will never stop remembering and protecting these soldiers until the last one is identified. As Sentinels we are the only family that these Unknown Soldiers have to visit their graves – an honor we take very seriously.”

“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.–That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, –That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness.” – Excerpt from the Declaration Of Independence