OCR TRAINING(6:45AM)
Partner workout
1 Mile WB Run (wreck bag; 50/35#; 1/team); one person carries WB, other follows alongside on the 1 mile course (switch as necessary)
100 Burpees (total as a team; split reps as desired)
800m Plate Run (45/35#); one person carries plate, other follows alongside on the 800m course (switch as necessary)
100 Pull-ups (total as a team; split reps as desired)
400m Farmer Carry (two 53/35# KB’s); one person carries KB’s, other follows alongside on the 400m course (switch as necessary)
100 Front Squats (95/65#; total as team; split reps as desired)
200m Sled Drags (160/115#); one person drags the sled, other follows alongside on the 200m course (switch as necessary)
100 Cal Bike (total as team; split reps as desired)


CLASS WOD (8AM)
Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)