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31 Heroes
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AMRAP 31
8 Thrusters 155/1056 Rope Climbs
11 Box Jumps 30/24 . 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. . . Scaling options for Thrusters/Rope Climb/Box Jumps:
L2 135/95, 7 pull ups & 7 jump squats (x6), 24’/20″
L3 95/65, 7 Banded pull ups & 7 jump squats (x6), 20”/plates
L4 75/45, 7 ring rows & 7 jump squats (x6), plates
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Scaling options for the run:
L2 25# sandbag/10# med ball
L3 400m with no wt
L4 200m run . . For tomorrow, remember to be ready for your heat 10 minutes prior to it’s start (HERE). This will be your time to set up your bar, box, and whatever scale you need to for the rope climbs. There will be a warm up area outside for every heat aside from the 8:40 as they can just warm up inside. It is on every participant to warm up on your own as it will not be run by a coach before every heat. There will be a warm up posted, so adjust it as needed. The heats will be written on the board inside and if you miss it we will fit you in when we can. Leave your gym bags in your cars, and only bring in what is needed. Definitely eat something a couple hours prior, and come hydrated. This wod, and the heat inside CFF will take a toll on you, so be prepared. See you all tomorrow, and come with some cash for the raffle! . .
