OPWOD – Friday 9/2/16

Baseline:  Pre-SOP and box breathing, ROM drills then, 3 Rounds: 250m Row, 20x Push up, 10x Ring Row.

Strength: De-load -Bench Press: EMOM for 9 mins: 2x reps @ 65% of 1RM

Stamina: 5 Rounds not for time: 20x Weighted Push up (45/35), 3x Rope Climbs, 20x- 4 count Mt. Climbers.

Work Capacity: 4 Rounds for time:

30x Double Under
21x KB Thruster (35/20)
200m Sprint
90 sec. Rest

Durability: 3 Mile Recovery Pace run.  Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.

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