OPWOD – Friday 8/26/16

Baseline: Pre-SOP and box breathing, then ROM drills then 800m Run 3 Rounds: 20x Push up, 10x Ring Row.

Strength: Bench Press: Work to a 5 rep max for the day then, 1×5 @ 95%, 4×5 @ 80% (Percentages are taken from 5 rep max)

Stamina: 4 Rounds not timed: 10x DB Bench press w/ 4 sec negative (AHAP-Unbroken), 6x Bar muscle up, 10x Sandbag Get up (70/50)

Work Capacity: 15 mins.

:30 sec. Max Thruster (95/65)
:30 sec Rest
– Right into
30 Burpees for time.

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

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