ONRAMP WOD – Monday 10/19/15
Warm-up: 5 rounds
- 10 reverse hyper
- 10 air squat
- 25 jump rope
Baseline: Pre-SOP and box breathing, then ROM drills. 30-20-10 reps of double unders, KB swing (35#/20#).
Work Capacity: 10 rounds, every 90 seconds, perform the following…
- 15x double unders
- 6x pull ups
- 6x ground to overhead (65#/45#)
EMOM for 10 min do 15 pushups (chest to ground)
Stamina: Chipper, not timed: 50x air squats, 50x Box Step ups, 400m farmers carry (55#/35#)
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