Thursday, 2-14-19

The Cause 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. The WOD “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible)…

1 Round 50 Back Squat – 93/135 30 Shoulder to Overhead – 93/135 50 Front Squat – 63/95 30 Shoulder to Overhead – 63/95 50 Overhead Squat – 45/75 30 Shoulder to Overhead – 45/75 *Girls doing this WoD Rx’d will set up 5′s on the inside, then 10′s, then 15′s on the outside. Men…

Skill/Strength – Snatch 5-5-5-5-5 10 rounds for time: 10 K2E 15 KB Swings 53/35 20 Squats

Skill: Clean & Jerk W.O.D. Run 1200 meters 20 Box jumps 20 Sit-ups Run 800 meters 30 Box jumps 30 Sit-ups Run 400 meters 40 Box jumps 40 Sit-ups

Tabata kbs 53/35 Rest 1min Tabata Squat Rest 1 min Tabata Hollow rock Rest 1 min Tabata Push up Bench Press 5×5 same weight across

5 min AMRAP 7 Thrusters 95/65 7 Box Jumps REST 5 min   5min AMRAP 5 Deadlifts 225/155 5 HSPU’s 5 min REST   5 min AMRAP 5 Power Cleans 115/75 25 D/u’s 5min REST   5 min AMRAP 10 Cal Row 5 Burpess over rower 5 min REST