September OCR Challenge

15% incline on treadmill x 1000′ or 305m elevation gain
Burpees (strict form) x 30
Pull-ups (strict form) x 5
45lb thrusters (use one dumbbell or bar & hip crease must be level or lower than knee at low point in squat) x 30
Bar hang w/hand release x 20
15% incline on treadmill x 1000′ or 305m elevation gain

Log total time to complete.

*Please post your thoughts on Facebook for the best name for this challenge and tag your athletes and I so we can see your name idea.

*Bar hang w/hand release explanation: Start by hanging from bar with both hand, release left hand and slap butt on left side, grab bar with left hand (this completes 1st rep), release right hand, slap butt on right side, grab bar with right hand (this completes 2nd rep), continue repeating until you complete 20 reps. If you have to drop that’s fine but remember, the clock is running!

*During all exercises, if you have to rest before all reps are complete, that’s fine but just remember the clock is running. All reps must be complete (using strict form) before moving on to next part of the challenge.