ONRAMP WOD – Friday 7/22/16

Baseline:  Pre-SOP and box breathing, then ROM drills then 800m run, 2 rounds: 25m Bear Crawl, 10x Wide grip push up, 10x Close grip push up.

Strength: Bench Press: Work to a 10 rep max for the day then, 1×10 @ 95%, 3×10 @ 80% (Percentages are taken from 10 rep max)

Work Capacity: 4 Rounds:

15x Thruster (65/55)
15x Wall Ball (14/10)
200m Sprint
2 min Rest

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

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