ONRAMP WOD – Friday 10/16/15

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 15x jumping pull ups, run 400m, 20x push ups.

Work Capacity: Complete 3 rounds for time of each round of the following…

•       10x Man Makers (25#/10#)
•       10x supine pulls
•       Run 400M

1--4:25

2--4:25 (man-maker slower, but run was faster)

3--4:53 (man-makers are a killer)

Stamina: 4 rounds, not timed: 5x  step-ups, 20x alternating 1-armDB snatch, 50M Plate carry (45lb)

Durability: 3 rounds – 15x GHD sit ups, 10x good morning (65#/45#)