OPWOD – Friday 7/7/16

Baseline:Pre-SOP and box breathing, then ROM drills then 800m Run, 3 rounds: 25m bear crawl, 25m reverse walking lunge

Strength: Deadlift: EMOM: 2 reps @65% for 7 minutes

Stamina: 5 rounds, not timed: 10x Good morning (95/65), 15x GHD sit up, 200m backwards run

Work Capacity: 15 Minute AMRAP:

10x Power Clean (135/95)
12x Toe to Bar
15x Box Jump

Durability: 3x 800m sprints 1:1 work/rest ratio, Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes.  Journal post training session SOP.

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