ONRAMP WOD – Friday 7/8/16

Baseline:Pre-SOP and box breathing, then ROM drills then 3 rounds: 250m row, 10x Burpee Pull up.

Strength: Bench Press: EMOM: 2 reps @65% for 7 minutes

Work Capacity: For Time:

10x Push Jerk (95/65)
15x Push Press (75/55)
20x Strict Press (65/45)

400m run

10x Back Squat (95/65)
15x Front Squat (75/55)
20x Overhead Squat (65/45)

400m run  

Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes.  Journal post training session SOP.

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