31 Heroes WOD – Aug 1, 2015

In teams of 4, complete as many reps as possible in 31 minutes of:

• 200m sandbag run (45/25#)
• Thrusters (155/105#)
• Rope climbs
• Box jumps (30/24″)

WOD Notes: While teammate 1 is running, teammate 2 is completing thrusters, 3 is doing rope climbs and 4 is jumping.  When the runner returns, everyone moves forward one station.  The timing of the rotations is determined by the runner.  The team’s score will be the total number of thrusters, rope climbs and box jumps completed in 31 minutes.

• Level 1 = Men’s Rx
• Level 2 = Women’s Rx
• Level 3 =  25# sandbag, 65# thruster, rope climbs or pull ups, 20″ box
• Level 4 = 15# plate, 35# thruster, rope climbs or PUs or ring rows,  16″ box

Each Level 1 and Level 2 team will have their own rope. Level 3 and Level 4 teams will share ropes (2 teams per rope). If pull ups or ring rows are subbed for rope climbs, every 6 reps counts as 1 rope climb.

Kids WOD: Kids WOD starts at 8:00am; be here at least 15 minutes early. Each kid needs to have an adult with them to serve as their coach/counter/judge.

Schedule: For adults, welcoming remarks are at 8:30am. (Arrive early to warm up and cheer on the kids!) Heats are at 9:00, 9:40, 10:20, 11:00, and 11:40. The party starts when the last heat ends, around 12:15. Please cheer on the later heats as energetically as you cheered on the early heats!!

Parking: We hear the baseball field is hosting a big event tomorrow as well, so parking may be extremely limited. Please carpool if possible, and we encourage athletes to park behind the building in the gated lot. (Avoid the side lot closest to the baseball field if you’re afraid of foul balls…)

Heat Assignments: As always, team and heat assignments are subject to change, but we will do our best to minimize changes, especially to the early heats. For the current heats/teams, click HERE. If any 10:20 or 11:00 teams wants to move to a later slot, we have an 11:40 team that would like to move up.

Other Details

• We have some (limited) spots available for walk-ins, but advance notice is much appreciated. Email or call Nikki or John if you haven’t already let us know you’re attending.
• You can register/donate officially at the 31 Heroes website, here. The required donation through the website is $31. You are NOT required to register officially to WOD with us tomorrow!! You can walk in and make a donation of any amount at the box.
• For the party, we’ll be providing roast pig, pizza, watermelon, some snacks, and water. Please bring any other food, dessert, or beverages you want to share! (Especially cold, adult beverages!!)
• Bring cash!! We’ll have 3 vendors on site: Schuylkill Valley Sports (selling Reebok Nanos, lifting shoes, and clothing), Laura Prell (massage therapy), and About Time (GF pancakes). We also have ICA apparel for sale.
• Although this is a competitive event, there are no judges. The focus of the day is on fundraising, camaraderie, and celebrating 4 years of ICA!!!
• Any questions? Email ironcrossathletics@gmail.com or call/text Nikki or John (before 10pm or after 6am please!!) Our phone numbers are on the Contact Us page.

HAPPY 4TH ANNIVERSARY ICA! GET JACKED UP!!!