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The workout -
8-6-11 reps in memory of August 6, 2011
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
This workout can be scaled!! Less weight, ring rows or seated rope climbs, smaller box or step-ups. One partner works while the other runs 400m with a 45 pound plate (25 women).
Heat sign ups are on the board!! Sign up!! Remember you do not have to register online (unless you want a shirt), you may make a donation of your choice the day of at the door.
WOD for 7/27/2015
5 ROUNDS 200M RUN 20 PUSH UPS
4X20 GHD'S 4X20SEC SUPERMAN HOLDS