05182019

Warm-up
5 Rounds “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
then,
400m Run

Strength
Strict Press 2×10 
then,
1 Rep every :90 for 12 Minutes AHAP

Met-Con
Hero WOD “THE 31”
In honor of THE 31 fallen KSP Troopers
31′ AMRAP w/ a Partner or Solo
Run Together if working out with partner, split reps each movement
200m Run
31 Burpees
200m Run
31 Pull-ups
200m Run
31 Wall Balls (20/14#)
200m Run
31 Box Jump Overs (24/20”)
200m Run
31 KBS (70/53#)
200m Run
31 Push-ups
200m Run
31 T2B
200m Run
31 Air Squats

Extra Work 
For Distance:
20:00 Row