8/7/14 “31 Heroes WOD/Fundraiser”…big success and difficult WOD!!!

Great turnout for the 9am "31 Heroes WOD"!!!

Great turnout for the 9am “31 Heroes WOD”!!!

Cheryl, Nic and Brad post "31 Heroes" WOD!!

Cheryl, Nic and Brad post “31 Heroes” WOD!!

Americo fighting for the heavy thrusters in the "31 Heroes" WOD!!

Americo fighting for the heavy thrusters in the “31 Heroes” WOD!!

Grant climbing rope for the "31 Heroes" WOD!!

Grant climbing rope for the “31 Heroes” WOD!!

Nic choosing to carry Brad in place of the 45lb plate in the "31 Heroes" WOD!!

Nic choosing to carry Brad in place of the 45lb plate in the “31 Heroes” WOD!!

"31Heroes WOD" went all day long!! Here is the 4:30 class using the barbell or the run!!

“31Heroes WOD” went all day long!! Here is Jasmine at the 4:30 class using the barbell or the run!!

Warm Up:
15-10-5
Burpee Pull Up
Air Squat into the top of a plank(palms & toes)
 
SWOD:
Back Squat 3×5(add 5 lb to last workout)
Bench Press 3×5(add 5 lb to last workout)
 
WOD:
3 RFT:
400m run
21 DB Thrusters(40’s/25’s)
Here is a quick video on some bench press tips for technique…
Here is a video on back squat technique…I could do without all the “uumms” but it has some good tips!!!

 

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