Monday 9/2

WARM UP
5:00 rock-paper-scissor WAR
*athletes perform 5 burpees to re-enter the game.
3 rounds:
10 air squats
3 rope climb to standing
10 meter broad jump
SKILL
Athlete choice
10:00 practice
WORKOUT OF THE DAY
“31 Heroes”
31:00 AMRAP with partner:
8 thrusters
6 rope climbs
11 box jumps
Partners alternate 400 meter sandbag run
RX: (155/105) (30/24)
*Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag. When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.