ONRAMP WOD – Friday 11/13/15

Baseline: Pre SOP, Box breathing, ROM Drills. Run 400m, then 20-15-5 of Push-up, 2-count mountain climber, Sit-ups

Work Capacity: EMOM for 10 rounds perform…

      5x ball slams (20# /15#)
      1x suicide sprint (start point – 5m line – start point – 10m line – start point = 1x suicide run)

Strength: Push Press – warm up then 5-5-5-5-5.  

Durability: 10 Rounds – 30 max distance row, 30 seconds rest., 100x superman’s. Warrior Yoga recovery.

Stay focused & stay on target -– Mark Divine

Check out the new Way of the SEAL Leadership Development Course by Coach Divine. This program is a leadership application of the powerful Unbeatable Mind Foundation Course.

 

 

 

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