25 Jun2016 Baseline: Pre-SOP and box breathing, then ROM drills. 30-20-10 reps of wall ball, sit up. Work Capacity: Complete 7 rounds for time of the following… 7x Clean (135#/95#) 1x Full Gasser (4x55m shuttle sprints/width of a football field) 15x Hand release push ups Durability: Swim or ruck 30 minutes. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.