ONRAMP WOD – Friday 12/18/15

Baseline: Pre-SOP, box breathing, then ROM drills. Row 500m, then 3x Frog Complex (65#/45#) with 10x push-up chaser.

Work Capacity: “Grace”. Complete the following for time…

     30x Clean and Jerk (95#/65#)

Strength: Bench press – warm up then do 3-3-3-3-3.

Durability:  50x 4-count flutter kicks, 50x leg levers. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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