09/01/2014

Main – WOD

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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