"Ray" WOD



 4 rope ascents
400m run
25 barbell burpee, 115 / 75
400m run
25 thrusters, 115 / 75
400m run
25 CTB pull ups
400m run
25 overhead squats, 115 /75
400m run
4 rope ascents

 Est. Completion time 45 mins for high intermediate to advanced athletes

Intermediate "RAY"

 2 rope ascents

200m run

15 barbell burpee, 95/45
200m run

15 thrusters, 95/45
200m run

15 CTB pull ups
200m run

15 overhead squats, 95/45
200m run

2 rope ascents

 Est. Completion time 45 mins for beginner-intermediate athletes

Beginner "RAY"

 1 rope ascents

200m run

15 barbell burpee, 65/25
200m run

15 thrusters, 65/25
200m run

15 CTB pull ups
200m run

15 overhead squats, 65/25
200m run 

2 rope ascents

 Est. Completion time 38 mins for beginner athletes