31 Heroes

Saturday August 4, 2012

WOD

31 Heroes

31 min AMRAP 8 thrusters (155/105/75) 6 rope climbs 11 box jumps (30/24/20)

while one partner works other does a 400m run carrying 45# plate for men, 25# for women, 10# for masters. On return of the run, partners trade positions to finish the round. Score is total rounds after 31 minutes.

Warm up

500m row

3 rounds 3 muscle ups (9pu/9rd) 5 HSPU 10 sec hallow rocks 20 air squats DROM

Skill/Strength

WOD review and rope climb tutorial. Partner and weight selection.

9:00

Lynne/Terese 7 Rounds + 12 35# Thrusters/Lying Rope Ascents/ 18" Box Jumps/10# Run

Jill/Sonntag 9 Rounds + 8 45/55# Thrusters/ Lying Rope Ascents+ 1 Round 12 Foot Climbs/20/24" Box Jumps/25/45# Run

10:00

Mary/Mike Kelly 8 Rounds +8 65/95# Thrusters/ Lying Rope Ascents/20" Box Jumps/ 25/45# Run

Dan K/Joe 9 Rounds +4 65# Thrusters/Lying Rope Ascents/20/24" Box Jumps/45# Run

Fetz/Matt 8 Rounds +16 95/65# Thrusters/Lying Rope Ascents/30/24" Box Jumps/45# Run

Vince/John Mc 8 Rounds + 9 155 # Thruster 1 Round then 135#/Lying Rope Ascents/30 " Box Jumps/45 # Run

11:00 am BaseLine

Daphne 9:33

Gary 5:40

Kevin 5:40

Brennan 5:24

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