4
Aug
Saturday, August 5, 2017
VOD
When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you. When you walk through the fire, you will not be burned; the flames will not set you ablaze. For I am the LORD, your God, the Holy One of Israel, your Savior… Isaiah 43:2-3
Warm Up
3 rounds
200m Rus
5 Barbell Thrusters
5 Chin-ups
10 jumping squats
200m Rus
5 Barbell Thrusters
5 Chin-ups
10 jumping squats
WOD
“31 Heroes”
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
Continuous run with Sandbag
Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag. When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.