2017 End Of Season Challenge

I know some of us have a few more races left on our schedule but I wanted to get an early start on building a fun challenge that can help keep us occupied this off season while we work on building our aerobic base and improving our OCR specific strength. This challenge will provide us with an opportunity to drop the hammer on occasion throughout this off season with an effort that will give us a race feel. Enjoy this one and I’ll have it up on the challenge board by next week so you can log your results.

1 mile run on the treadmill at 0% incline
Thrusters x 10 (strict form w/hip crease at or below knees) – 40lb for both guys & girls
Pull-ups x 3
Burpees (strict form) x 10
Horizontal bar hand position changes x 20
1/2 mile on the treadmill at 15% incline
One arm dumbbell snatch x 10 (5 each side – switching hands each rep) – 40lb for both guys and girls
Elbow plank w/side to side hip roll x 50 (strict form – hip must touch the ground for every rep)
Push-ups x 20 (strict form – chest must touch the ground and elbows locked out at the top)
1/2 mile on the treadmill at 15% incline w/20lb carry (med ball, slam ball, sandbell/bag, or other weight implement)
135lb bar squats x 10 (strict form w/hip crease at or below knees)
Pull-ups x 3
Burpees (strict form) x 10
Horizontal bar hand position changes x 20
1 mile run on the treadmill at 0% incline