Saturday, 8/14

Warm Up

3 Rounds

5 Hanging Scap Retractions

10 Reverse Hand Spider Lunges

5 Squat to Bootstrappers

10 Jump Squats

Prep (9 minutes)

1x400m Run (unweighted)

1×10 Thrusters (bar)+5 Kip Swings+10 Step Ups

2×5 Thrusters (working up)+3-5 Pull ups+10 Box Jumps

1×5 Thrusters (working weight)+1 Rope Climb

Met Con

“31 Heroes”

AMRAP 31 Minutes

400 Run

8 Thrusters (155/105)

6 Rope Climbs (24 Pull Ups)

11 Box Jumps (30/24)