31 Heroes WOD – Jul 13, 2013

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.

There are 4 levels to choose from. Teams must adhere to the weights/movements specified.

• 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 its 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!

Other Notes:

• Walk-ins are welcome, 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.
• We’re expecing 100+ athletes plus guests. Parking will be limited, so please carpool if possible. Park along Wheatland Street or pull into the gated parking lot.
• Opening announcements and an explanation of the WOD will start at 8:30. Show up any time after 8am.
• Tomorrow is BLOBFEST in Phoenixville, which will close down most of Bridge Street. Please avoid Bridge St, and plan extra time to get to the gym!
• Bring Cash!!! We’ll have 2 vendors on site: Schuylkill Valley Sports (selling Reebok Nanos, lifting shoes, and clothing), and Anita Little Paleo (selling delicious homemade baked paleo goods)
• We’ll also be selling ICA t-shirts and accepting donations for the 31 Heroes Project (CC, check, cash).
• Laura Prell Massage Therapy will have a chair set up for free chair massages!

Heat Assignments: TEAM AND HEAT ASSIGNMENTS ARE SUBJECT TO CHANGE. We will do our best to minimize changes, especially to the early heats. We’ll keep a running list of free agents and use them to form teams as we get walk-ins tomorrow morning. For the current heats/teams, click HERE.

• Any questions? Email ironcrossathletics@gmail.com or call Nikki or John any time. (Okay, not anytime… before 10pm or after 6am please!!)