ONRAMP WOD – Thursday 8/11/16

Baseline: Pre-SOP and box breathing, then ROM drills then, 30-20-10 reps of: 1 leg KB RDL (Half the reps on each leg), Wall Ball.

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

Stamina: 3 Rounds not timed: 15x RDL (40% of 1RM Deadlift), 16x Box Step up with Sandbag on your back, 8x Burpee-Box Jump

Work Capacity: 3 Rounds for time:

400m Run
15x Burpees
8x Turkish Get up (35/25)

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