WOD:

Partner WOD
AMRAP 30
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint

*partner competes a full round before switching

 

OCR Training (6:45 – 8:00am):
Partner workout (you-go-I-go style).  You and your partner are trying to complete the amount of work in the given time.  Rest remaining time if you finish all work in the time window.  Your score is the total amount of reps you complete in each time window (every 100m = 10 reps).
00:00 – 05:00 => 400m run, 50 box jump overs (24/20″)
05:00 – 10:00 => 50 burpees, 50 air squats
10:00 – 20:00 => 800m run, 50 box jump overs (24/20″), 50 sit-ups
20:00 – 30:00 => 50 burpees, 50 air squats, 50 strict chin-ups (rings), 50 push-ups
30:00 – 50:00 => 1600m (1 mile) run, 50 box jump overs (24/20″), 50 burpees, 50 air squats, 50 sit-ups, 50 strict chin-ups (rings), 50 push-ups
Can be completed in any order (can skip to different exercises) and broken up in any way.  Just has to be you-go-I-go style (one person working at a time).

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