WOD:

In teams of 6
10 minutes max distance row, switching every 20 strokes
Rest 3 minutes, then AMRAP FGB Style:
Jump Squats 45/35
KB SDHP 35/26
Box Jumps 24/20
AbMat Sit-ups
Double Unders
Rest

OCR Training (6:45 – 8:00am):
Three person teams.  Everyone working at the same time.  All teammates rotate when everyone is done with their exercise they are working on.  Below are the stations and exercises.  Each team will do a AMRAP10 at each station. Two minute break between stations.
Station #1:
– Monkey bars (both sides of rig)
– 10 BJ’s (24/20″)
– 15 Push-ups
Station #2:
– 6 Shuttle sprints (10m)
– Walking lunges (20m)
– 5 Twister pull-ups
Station #3:
– 3 Spear throws (30 burpees if you miss all three, 0 burpees if you make at least one)
– 10 Sand bag tosses (150/100#…or heavy)
– 10 Front squats (95/65#)
Station #4:
– 1 Rope climb
– 30 second plank hold (elbows)
– 20 AS (jumping)

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