ONRAMP WOD – Monday 11/9/15
Baseline: Box breathing then ROM drills. 200m run, then 3 rounds of: 10x reverse hyper, 10x squats, 10x jumping jacks, 10x push-ups.
Work Capacity: AMRAP in 20 minutes of…(Plan was 10, got 14, so pretty pumped)
- 5x Clean (95#/65#) (scale weight if needed)
- 10x hand release push ups
- 20x jump rope
Strength: Bench Press – warm up then 5-5-5-5-5.
Durability: 5x 200m sprint.
Nothing more BA than flames on a hat
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