ONRAMP WOD – Friday 10/30/15

Baseline: Pre-SOP and box breathing, then ROM drills. 4 rounds BB Complex (45# – 75#).

Work Capacity: Complete 30-20-10 reps of…

     Hang power clean (95#/65#)
     burpee

Strength: Back squat – warm up no fewer than 5 sets. Then do 5-5-3-3. Then EMOM for 10 min do 5 dips.

Stamina: 4 rounds, not timed: 8x Sand Bag Get Ups, 20x jumping squats, 50m plate carry.

Durability: Row 2,000m for time. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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