OPWOD – 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%

Stamina: 4 Rounds not timed: Max bench press (135/95 -subtract weight from bar each round), 20x supine ring row, 20x GHD sit up

Work Capacity: 7 minute AMRAP:

10x Pull up
10x KBS (55/35)
10x Push up


3 min rest

7 min AMRAP:

13x Pull up
13x KBS (55/35)
13x Push up

Durability: Run 4 miles as fast as possible. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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