WOD 7.2.16

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
In lieu of the sandbag run, we will run with a fully loaded weight vest. Set one per team and trade off and on. Half loaded for women.

Sub Rope climbs with pull-ups and toes to bar 3 of each per rope climb. 18 of each per round.

“1776” (Time)

“1776”
In teams of 3 do 1,776 reps of any combo.
No more than 200 reps of any one movement.
Everyone must do at least 10 reps of every single movement.
Everyone can work at the same time, on any movement they wish.
Air Squats
Burpees
Double unders
Kb swings
Push ups
Sit ups
Pull ups
Box jumps
Row for calories
Wall balls
This is an option for the WOD, please discuss with Coach Michele. She is your ultimate authority!

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