WOD:

Teams of 3
For Time (30 Minute Cap):
400 Meter Wreck Bag Run (50/35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Wreck Bag Run (50/35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Wreck Bag Run (50/35)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

 

 

OCR (Obstacle Course Racing) Training:
Meet at Centennial park @ 7:00am. Bring a weighted vest (and any spares for those who don’t have one please). We will run the grade (up and down) three times.
First run with the weighted vest up and down the grade. Will take off weighted vest for rest of workout when you finish.
Second run with a partner, leapfrog sprinting up the grade.  You will run together down the grade.
Third run by yourself. You will up the grade for time.  Run down at a recovery pace.