Skill
Kipping Pull-up (gymnastics and butterfly – choose the one you're worst at it and spend some time getting better)
WOD
Complete 2 rounds for time of:
50 Push press, 115#/95#
100 Squats
The WOD will be capped at 25:00
Kellie showing off her inner superwoman!
On Saturday August 4th we'll be participating in the 31 Heroes WOD along with countless other boxes across the country and world. There are many great causes out there that the CF community is part of. So many that we could easily do a charity WOD every week. Gino and I made a decsion to limit Evolve to just a few of these great causes that are close to our and the coaches hearts to avoid overwhelming you guys. This is one of the causes that we care about, and we've heard from plenty of you who wanted to participate again this year.
We know you like to know things in advance, so here's the 31 Heroes WOD:
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a plate (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.
Score is your total # of reps
Rather than post what this event is all about here, watch this video to hear the 31 Heroes story. If you're interested in signing up, register for the CrossFit Evolve event here. We hope to see you on August 4th!
