11-17-15

ONRAMP WOD – Monday 11/16/15

Baseline: Pre-SOP, Box breathing, ROM Drills. Complete 3 Rounds – run 200m, 5x strict press, 5x push press, 5x jerk (45#).

Work Capacity: AMRAP in 20 minutes of the following…(17)

•        5x ring row
•        10x push up
•        15x air squat

Strength: Push Press – warm up then 5-4-3-3-3.  

Durability: 1 mile timed run. 25x good morning darlings, 25x arm haulers. Stay focused & stay on target -– Mark Divine