ONRAMP WOD – Friday 7/29/16

Baseline: Pre-SOP and box breathing, then ROM drills then 500m row, 2 min of Double Unders practice, 30x Perfect hand release push ups.

Strength:  Bench Press: Work to a 10 rep max for the day then, 1×10 @ 95%, 2×10 @ 90%

Work Capacity: 4 sets: 4 min AMRAPs:

250m Row
40x Jump Rope
Max KB Clean and Jerk (35/20)

– 2 min rest

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

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