OCR Training (6:45 – 8:00am; open to all members and drop-ins!)
Four rounds – E5M: 30 Burpees, 100m* Run
*Increase by 100m every round
3 min break
Four rounds – E5M: 600m Run, 1 Legless Rope Climb
3 min break



Class WOD (8am)

20 min AMRAP
3 squat clean thrusters (135/95 lbs)
6 chest-to-bar pull-ups
9 box jumps (24/20″)
12 burpees
15/12 calories on rower or assault bike