OPWOD – 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 5×3@ 85%

Stamina: 4 Rounds, not timed: 10x Barbell Rows (AHAP- Unbroken), 5x Muscle up, 25x 4-count mt. Climbers

Work Capacity: 7 minute AMRAP:

10x Deadlift (225/155)
15x Toes to bar

-5 minutes rest-

9 minute AMRAP

-10 Overhead Squat (95/65)
-15 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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