ONRAMP WOD – Friday 6/10/16

Baseline: Pre-SOP and box breathing, then ROM drills. 800m run, 3 rounds: 25m bear crawl, 25m crab walk

Strength: Push Jerk 5×4@ 80%

Work Capacity: 7 minute AMRAP:

-10x Deadlift (135/95)
-15x Toes to bar

-5 minutes rest-

9 minute AMRAP

-10x Overhead Squat (65/45)
-15x Burpees

Durability: 10 minutes of seated Box Breathing focusing on recovery,  Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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