Obstacle Course Race Training (6:45am – 8:00am; open to all members and drop-ins)
Station 1 (AMRAP25):
800m Run
1 min pull-up hold (arms at 90 deg)
1 min plate hold (35/25#; plate in each hand holding outer portion of plate)
1 min peg board hold (arms at 90 deg)
800m Run
2 min wall sit
2 min bottom of lunge hold (switch leg that is forward at 1 min)
2 min bottom of squat hold
2 min transition/break between stations
Station 2 (AMRAP25):
50-40-30-20-10* of Burpees and Box Jumps (24/20″)
*400m Run in between each set

8:00am WOD
Teams of 3
4 Rounds, with a 30:00 Time Cap:
800m Team Wreckbag Run
60 Deadlifts
60 Front Squats
60 Push Jerks
800m Team Wreckbag Run
50 Deadlifts
50 Front Squats
50 Push Jerks
800m Team Wreckbag Run
40 Deadlifts
40 Front Squats
40 Push Jerks
800m Team Wreckbag Run
30 Deadlifts
30 Front Squats
30 Push Jerks

Wreckbag – 50/35 lb
1st Round (60’s) 115/85 lb
2nd Round (50’s) – 135/85 lb
3rd Round (40’s) – 155/105 lb
4th Round (30’s) – 175/125 lb