Strength

Squat 5rm

then perform 2×5 @ 90% of 5rm

Press 1-1-1-1-1

COMPARE TO LAST RESULTS HERE

Wod

4 Rounds

At the top of each 3:00 round

Run 400m

Wall Balls

Score is total number of performed wall balls, SCALE YOUR RUNNING DISTANCE ACCORDINGLY, If  you cannot run at minimum a 2:00 400m, scale back to a 200m run.

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More ropes for 31 Heroes. Click here for more info!

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and thank you for the technique plates Jess S! you the best! 😀 (also, don’t drop these plates if you are using them.)

I believe Jess said there was a story to these plates? right Jess?

 

 

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