12-03-15

Definitely a hoody up training day

ONRAMP WOD – Thursday 12/3/15

Baseline: Pre-SOP, box breathing, then ROM drills. Run 400m, then 3 rounds of 10x GHD back extension, 20x Air squat, x50 jump rope

Strength: Back squat – warm up then 5x5. 

Stamina:  400m front rack sandbag carry (50#/30#).

Work Capacity: Complete the following for time…

•       Row 500m: (substitute: 2 min banded rows)
•       10x Burpee Pull up
•       Row 750m (substitute: 3 min banded rows)
•       10x Burpee Pull up
•       Row 1,000m (substitute: 4 min banded rows)