Saturday 10.07.17

9:15am Team WOD
Honor the 31. Support the 1000s. The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.

31 Heroes
AMRAP in 31:00 =
8 thrusters
6 rope climbs
11 box (30/24)
While partner runs 400m w (45/25)

E:&F: 75/55; 1 rope = 2 squats + 2 banded pull ups; 20/16
P: 135/85; 1 rope = 1 jump pull up + 1 t2b; 24/20
C: 155/110; 20/24

10:00am Hero WOD
Honor the 31. Support the 1000s. The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future.

31 Heroes
AMRAP in 31:00 = 8 thrusters (155/110), 6 rope climbs, 11 box (30/24) = partner runs 400m w (45/25)

10:00am Cardio WOD
AMRAP in 31:00
8 db thrusters (max 40/25#)
6 rope climbs (sub pull ups)
11 box jumps
Run 200m with med ball

About Nikki

CrossFit 1525 coach/owner
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