WOD:

In Teams of 3, AMRAP 25:

40 CTB Pull-Ups

50 Barbell-Facing Burpees

60 Thrusters

Round 1 – 75/55

Round 2 – 95/65

Round 3 – 115/80

Round 4 – 135/95

Round 5 (AMRAP in Time Remaining) – 155/105

 

 

 

Obstacle Course Race (OCR) Training (6:45am – 8:00am):
5 rounds of:
0:00 – 3:00 => 400m run (if your 400m is >2min, you will run a 300m), max burpees in remaining time
3:00 – 4:00 => rest
Score total burpees from all 5 rounds

5 rounds of:
0:00 – 3:00 => 200m run, max jumping lunges (1 rep/leg) in remaining time
3:00 – 4:00 => rest
Score total lunges from all 5 rounds

5 rounds of:
0:00 – 3:00 => 100m run, AMRAP of 10 push-ups, 10 air squats, 10 sit-ups in remaining time (doing 10 of each movement equals one round)
3:00 – 4:00 => rest
Score total rounds and reps of above movements