SOFWOD – Friday 11/13/2015

Baseline: Pre SOP, Box Breathing, ROM Drills, 400m Run at 75% rest 5 Min, 1.5 Mile Time Tile (Go Hard)

Work Capacity:

1.5 Mile run, then, depending on your time:

12 Min + = 200 Burpees, 3 Mile Ruck/Run 20#

10 Min  + = 150 Burpees, 3 Mile Ruck/Run 20#

8 Min + = 3 Mile Ruck/Run 20#

Durability: Warrior Yoga, Hydrate Fuel, Per Post SOP

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