Hero team WOD “31 HEROES”
31 min AMRAP (with a Partner)
Partner A performs AMRAP of: 8 Thrusters RX 50 kg, 3 Rope Climbs or 9 Strict Chin Ups, 11 Box Jumps
While Partner B performs: 400 m Run
Endurance WOD
A. TABATA Echo Bike, 2 min REST
B. 1000/800 m Run 6 min Cap
C. TABATA Ski Erg, 2 min REST
D. 1000/800 m Row
C.Push
1. Push press 12-10-8-6
2. 4 x S.S.: 10 dumbbell chest press + 10 chest flys
3. 3 x S.S.: 10/12 deficit push ups + 10 R/10 L kick backs
4. 3 x 12/15 close grip bench press
5. 3 x side plank rotations 30sec R/ 30sec L + 30/45 overhead farmer walk
