ONRAMP WOD – Friday 7/15/16

Baseline:  Pre-SOP and box breathing, then ROM drills then 3 rounds: 200m run, :30 handstand against wall, 10x RKB, 10x Push up

Strength: Bench Press: Work to a 10 rep max for the day then, 1×10 @ 95%, 1×10 @ 90%

Work Capacity: 4 Rounds for time:

300m Row
11x DB Thruster (15/10)
25m DB Farmer carry  
11x DB Thruster (15/10)
90 Seconds rest

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

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