community wod

Graham Creek house, Gulf Shores CrossFit – CrossFit

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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

Warm-up

PVC stretches

Calves and Ankles

200 m run

10 each of

squat

lunge

ring rows

Metcon (AMRAP – Reps)

31 Heroes Light… if you are new or cannot do 31 heroes

31 minute AMRAP of:

Partner 1:

8 Wall Balls 20/14

6 Pull UPs

11 Box jumps

Partner 2:

400m Run

Partner WOD- Partner #1 performs above work while partner #2 runs 400 m wher #2 returns from run Partner #1 will start run and Partner #2 will pick up were Partner #1 left off

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