Main – WOD
CFG warm up (No Measure)
400m run or 500m row
10 figure 8 shoulder swings
5 inch worms
2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups
20 double unders
Metcon (AMRAP – Rounds and Reps)
“31 Heroes”
31 minute AMRAP
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
Partner does 400m Run with Sandbag or 45#/25# Plate
Metcon (AMRAP – Rounds and Reps)
“31 Heroes” Bravo Team
8 Thrusters (95/65)
12 Rope Lower-To-Raise
11 Box Jumps (24/20)
Partner does a 400m Run with a 45#/25# Plate.
Metcon (AMRAP – Rounds and Reps)
“31 Heroes” Charlie Team
8 Thrusters
6 Pull Ups
11 Box Jumps
Partner does a 400m Run with a Slam Ball
