Back Squat 3 x 5 (add 5lbs to last workout)
Bench Press 3 x 5 (add 2.5lbs to last workout)
15 Power Cleans (155/105)
30 Toes to Bar
30 Box Jump (24/20)
15 Muscle Ups
30 Dumb bell Push Press (40/25)
30 Double unders
15 Thrusters (135/95)
300 feet Overhead Walking Lunge (45/25)
August 6th CrossFit Sonora will host the “31 Heroes” WOD at all of the scheduled class times. Gyms around the nation and world will unite together hosting the fourth “31Heroes” WOD honoring the men killed in action on August 6, 2011. The funds raised will be distributed to grant recipients through The 31Heroes Project. Two of this year’s grant recipients will be the Travis Manion Foundation and the Navy SEAL Foundation. To learn more about the Heroes and their sacrifice, please visit the 31 Heroes site.
Please click on the link provided below and join the “CrossFit Sonora” team. Your registration and tax deductible donation will get you a 2014 “31 Heroes” T-shrit or Tank.