OPWOD – Friday 8/5/16

Baseline: Pre-SOP and box breathing, then ROM drills then, 800m Run then, Tabata Burpees, Tabata Wall ball without the squat (Push press wall balls to a 10’ target)

Strength: Bench Press: EMOM for 8 min. 2x reps @ 65%

Stamina: 3 Rounds not timed: 25m Crawling Knee to Elbow Push up, 5x Rope Climbs, 30X Sledge Strikes (15x side)

Work Capacity: 4 Rounds for time:

20x Burpee
50x Wall Ball

Durability: 1x Max time Plank Hold, 1x Max time Wall sit, 1x max time Bar Hang. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP

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