ONRAMP WOD – Friday 8/12/16

Baseline: Pre-SOP and box breathing, then ROM drills then 2 Rounds: 400m Run, 25m Bear Crawl, 25m Burpee Broad Jump, 10x Ring Row.

Strength: Bench Press: Work to a 5 rep max for the day then, 1×5 @ 95%, 2×5 @ 90% (Percentages are taken from 5 rep max)

Work Capacity: 15 min. Ladder:

2x Power Clean (95/65)
2x Pull up

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

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