CROSSFIT WOD

August 5, 2017 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

General

Mobility

Primer
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Select one version of the partner WOD to work on.

Only teams doing WOD as prescribed can use the 15′ rope out.

Today we use a 45/25# plate place of a sandbag

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
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31 Heroes modified (AMRAP – Reps)

Teams of 2, AMRAP in 31 min:

8 Thrusters (155/105)

6 Strict Pull ups

6 Knees to elbows

11 Box Jumps (30/24)

Continuous 400m run w/ medball 20/14

*One athlete works on reps while the other runs. Once the running athlete returns they switch roles
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31 Heroes Scaled (AMRAP – Reps)

Teams of 2, AMRAP in 31 min:

8 Thrusters (65/45)

6 Knees to elbows

11 Box Jumps (20*SU allowed)

Continuous 400m run w/ medball 16/12

*One athlete works on reps while the other runs. Once the running athlete returns they switch roles

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