WOD 1.18.16

CrossFit Silos – CrossFit

Warm-up

Metcon

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
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 run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
The WOD – you will take turns as needed with rope climbers. You will not jump up the rope.

Those not climbing will do 10 Pull-ups or 10 ring rows per rope climb. So a total of 60 per round.

Runners – weight vest, carry a plate, whatever you need to do.

You switch every time the running partner returns.

Don’t know the heroes – learn: http://www.31heroes.com/31-heroes-we-honor/

Cool Down

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