ONRAMP WOD – Friday 4/8/16

Baseline: Pre-SOP and box breathing, then ROM drills. Row 500m, then 3 rounds – 10x hand release push ups, 10x supine ring rows, 10x PVC dislocates.

Stamina: 4 rounds, not timed: 15x deadlift @ moderate load, 40 jump rope, 25m bear crawl.

Durability: Run 3 miles @ moderate pace. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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