Spring 2018 ocf nutrition Benchmark

  • We will retest this workout the last week of the challenge.
  • Please make sure you enter score into TRIIB account. 
  • Remember which scale you use so we can get an accurate retest. 
  • You will have until Monday to complete and enter score. 


500m Row or 400m Run
3 Rounds:
15 Air Squats
15 PVC Passes
15 Ab-mat situps
Spend 5 mins on Mobility of your choice. 

2018 Spring OCF Nutrition Benchmark WOD:
For Time:
500m Row
400m Run
30 Wall Ball (20/14)
20 Burpee Pull-ups
30 Wall Ball (20/14)
400m Run
500m Row

Scaling options:
Lighter wall ball
Burpee Ring Rows

Strength (optional):
Make up a missed lift from earlier this week.