CrossFit Sudbury – 22122017 – 31 Heroes

Hey Folks!

Boom – killer PRs on Amanda today! 🙂 Yesss.  Definitely a very different feeling to it versus, say, the filthy 50.  Mo’ fitness, mo’ better.

You guys asked for it and in this case, ye shall receive – Epic partner WOD on the Friday before the holidays!  (though we’re still open on Saturday).

Kristin and I won’t be back in before Christmas – so Merry Christmas to all you beautiful people – you guys lighten up our days and make every bit of effort we put into the business/gym/clinic worth it.  Thank you!

Coaches Notes:

This looks like a GNARLY grinder.  It’s a hero WOD (I suppose it’s technically 31 hero WODs), so that makes total sense.  Set a solid pace, and keep moving.  Keep in mind whatever you need to keep moving.  Sometimes it’s letting your mind go blank, sometimes it’s thinking about something/one that motivates you, and sometimes it’s simply your breath or the single next breath.  Just keep on moving 🙂

Mental Toughness – “31 Heroes”:

AMRAP 31 minutes:
• 8 Thrusters (155/105#)
• 6 Rope Climbs (15 ft. ascent) (Sub rope get ups, or 21 Pull ups/ring rows)
• 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 sandbag (45/25) ((Sub 35/28 Cal bike)). Once Partner #2 returns from the run/bike, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

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