std warmup
4x100m row + burpees for how many m over/under (14, 2, 2, 0)
MAIN
A. "31 Heroes". Done as partner workout, one person is always running w sandbag, other working on the wod, which is:
31 min amrap:
{
8 Thruster 135# (we did 115#)
6 rope climbs (I subbed MU's)
12 box jumps 30"
400m run w 45# sandbag
}
Round 1: 8 thrusters, 3 MUs, 400m run
Round 2: 1 box jump, 8 thrusters, 3 MUs, 400m run
Round 3: 4 box jumps, 8 thrusters, 3 MUs, 400m run
Round 4: 8 box jumps, 8 thrusters, 3 MUs, 400m run
Round 5: 4 box jumps, 4 thrusters, 3 MUs
No comments:
Post a Comment