ONRAMP WOD – Friday 6/3/16

Baseline: Pre-SOP and box breathing, then ROM drills. 2 minutes of step ups, 15x push ups, 2 minutes of step ups, 15x supine ring row.

Strength: Push Jerk 5×4@ 80%

Work Capacity: 7 minute AMRAP:

7x Ring Row
7x KBS (35/25)
7x Push up

-3 min rest

7 min AMRAP:

9x Ring Row
9x KBS (35/25)
9x Push up

Durability: Run 1 mile as fast as possible. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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