Friday

530PM Crew getting after the team WOD

"31 Heroes" 

Saturday August 5th, 2017 

Doors open at 8am

1st Heat will start 8:30am

(7 Teams per heat: 4 Rx/ 3 Scaled)

HEAT SIGN UP LINK CLICK HERE!!!

"31 Heroes" WOD

Teams of 2:

AMRAP 31

8 Thrusters 155/105#

6 Rope Climbs

11 Box Jumps 30/24"

**Partner 1 works on AMRAP while Partner 2 completes 400m Sandbag run, then switch**

GYMNASTICS CONDITIONING
3 sets of: 
4 Strict C2B
4 Kipping C2B
2 Bar Muscle Ups

**Rest as needed between sets**

(Scale to 5 strict and 5 kipping pull-ups/per set, if unable to do MU)

COMP/OPEN                            FITNESS

"Diane"                                      "Diane"

  For Time:                                   For Time:

   21 - 15 - 9                                  21 - 15 - 9

                Deadlifts (225/155)                    Deadlifts (185/135)

                                Handstand Push-ups                 Strict Dumbbell Press (35/25)