“31 Heroes” AMRAP 31 minutes: • 8 Thrusters (155/105#) • 6 Rope Climbs (15 ft. ascent) • 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the
“Coffey” For time: Run 800 meters 135 pound Back squat, 50 reps 135 pound Bench press, 50 reps Run 800 meters 135 pound Back squat, 35 reps 135 pound Bench press, 35 reps Run 800 meters 135 pound Back squat, 20 reps 135 pound Bench press, 20 reps Run 800
Rest Day Closed
Open Gym 10am-2pm On Ramps available
Complete for time 12-9-6 BURNER 185#/115#, Deadlift Jumping Pull-ups x 3 Sit-ups x 3 FITNESS 255#/165# Deadlift Pull-ups Barbell Muscle-ups From Floor RX 315#/215# Deadlift Bar Muscle-ups
Complete as many rounds and reps as possible in 5 minutes of: BURNER 3 Dips 5 Shoulder-to-Overhead, 35#/20# Dumbbells 100m Run FITNESS 3 Ring Dips 5 Shoulder-to-Overhead, 135#/95# 100m Run RX 3 Strict Ring Dips 5 Shoulder-to-Overhead, 155#/105# 100m Run Post rounds and reps.
Complete for time BURNER 50 Front Squat, 95#/65# Every minute on the minute do 5 Box Step Ups, 20″ for all FITNESS 50 Front Squats, 125#/85# Every minute on the minute do 5 Box Jumps, 20″ for all RX 50 Front Squats, 155#/105# Every minute on the minute do 5
Open 12.1 BURNER, FITNESS, And RX Complete as many reps as possible in 7 minutes of: Burpees Post reps.
“Squat Snatch Isabel” 30 reps for time of: BURNER Squat Snatch, 95#/65# FITNESS Squat Snatch, 115#/75# Rx Squat Snatch, 135#/95# Post time to comments.
Rest Day Closed