Background: This workout is dedicated to the 13 servicemen and women who lost their lives in Kabul, Afghanistan on August 26, 2021 by a suicide terrorist bombing at the Kabul airport, while evacuating both military and civilian personnel out of the country.
The Rep Scheme represents the ages of the 13 servicemen. R.I.P.
– Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.
– Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.
– Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of Utah
– Army Staff Sgt. Ryan Knauss, 23, of Corryton, Tenn.
– Marine Corps Cpl. Hunter Lopez, 22, of Indio, Calif.
– Marine Corps Lance Cpl. Rylee McCollum, 20, Jackson, Wyo.
– Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, Calif.
– Marine Corps Lance Cpl. Kareem Nikoui, 20, of Norco, Calif.
– Marine Corps Cpl. Daegan William-Tyeler Page, 23, of Omaha
– Marine Corps Sgt. Johanny Rosario, 25, Lawrence, Mass.
– Marine Corps Cpl. Humberto Sanchez, 22, Logansport, Ind.
– Marine Corps Lance Cpl. Jared Schmitz, 20, of Wentzville, Mo.
– Navy Hospital Corpsman Max Soviak, 22, of Berlin Heights, Ohio
WARM-UP:
1/2 Tabata
Push Pull, Air Squat, KB Swing, Sit-ups
Dynamic Stretch
STRENGTH:
5 min. to set up your bar for the WOD
WOD: THE KABUL THIRTEEN
For Time:
20 Deadlifts 75/55
23 Hang Power Cleans
31 Front Squats
23 Push Presses
22 Box Jump Overs 24/20
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 KB Goblet Squats 55/35
25 American Kettlebell Swings 55/35
22 Power Snatches
20 Overhead Squats
22 Thrusters
Perform 13 Burpees after each movement.
Time Cap: 40 min.
ICING:
Your 1% in 2 min.
KOT – VMO Squats on Slant Board 20 Reps
Deadhang for 90 seconds.
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