11-17-15

ONRAMP WOD – Tuesday 11/17/15

Baseline: Pre-SOP, Box breathing, ROM Drills. Then complete 15-10-5 reps of wall ball, sit up. reverse hyper 10-8-6, Jump rope 3x50

Strength: Back Squat – warm up then do 5-4-3-3-3. (Back is still "weak" from injury so stayed with really light weights)

Stamina: Chipper, not timed: 10x Burpee to a jumping pull up, 20x dips, 100m WTD walking lunge (35#/25#).

Work Capacity: Complete 4 rounds for time of…

•        15x Burpees
•        15x slam ball, substituted squats
•        Row 250M, substituted 25 upright rows