WOD:

Teams of 3:

In an 8:00m Window…
50/35 Calorie Row
50 Power Snatches (95/65)
Time Remaining: Max Barbell-Facing Burpees

Rest 2:00

“Low Five” Part #2
In an 8:00m Window…
50/35 Calorie Row
30 Power Snatches (115/80)
Time Remaining: Max Barbell-Facing Burpees

Rest 2:00

“Low Five” Part #3
In an 8:00m Window…
50/35 Calorie Row
20 Power Snatches (135/95)
Time Remaining: Max Barbell-Facing Burpees

Obstacle Course Race (OCR) Training (6:45am – 8:00am):
Class will be split into two teams. First four challenges are 5 minutes per challenge.  Last two are 10 minutes per challenge.  There is a 3 minute break between the first five challenges (add up totals, transition to next challenge). Team that wins the challenge gets one point.  First four challenges are won by most reps (or made throws).
– PVC Spear Throw challenge: 10 jumping squats penalty per person on missed throw, rotate everyone through throws. Next person cannot throw until everyone is done with jumping squats.
– Burpee challenge: half team working at a time, each person does 10 burpees then tags out a teammate
– Box Jump Over challenge: half team working at a time, each person does 10 box jump overs (24/20″) and then tags out a teammate
– Push Press (barbell) challenge: half team working at a time, each person does 10 PP (45/35#) and then tags out a teammate
– Sled Drag challenge part 1: using the three sleds, team moves as much weight as possible from main room to ITP room.  Opposing team will be doing strict pull-ups in ITP room AND will use the prowler to take weight back to main room that has been put in ITP room from opposing team.
– Sled Drag challenge part 2: teams switch tasks after part 1. The difference is that the team that was doing pull-ups and using the prowler, will be moving weight from ITP back to the main room using the three sleds.  The team that was using the sleds is now doing strict pull-ups and using the prowler to bring weight from the main room back to the ITP room.  If the team bringing weight back to the main room gets all the weight back, they get a point.  Team with most pull-ups gets a point.