Thanks to everyone that came out to do the 31 Heroes WOD!  It was a great time as always!  Check out all the pics in the slideshow below!  

Work Out of the Day

Pause Front Squat 5-5-5-5-5 (pause 3 seconds at bottom)

then,

As many rounds as possible in 3 minutes of:

3 push press, 95/65lbs

6 front squats

9 kb snatches, 53/35lbs

Rest 1 minute and repeat for a total of 3 cycles.

Post loads and rounds completed to beyond the whiteboard.

Basics

4 rounds for time of:

400m run

then, 3 rounds of:

5 burpee box jump overs, 24/20″

10 situps

15 air squats 

Post time to beyond the whiteboard.