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Wednesday, July 10, 2013

Workout of the day (WOD) July 8 & 9 - #Bootcamp #Crossfit #SuperiorHealthcare

July 8 clinic baseline assessment 


Warm up

400m- .25 treadmill 
20 Back Extensions
10 push-ups 
5 inchworms

Baseline

10 min. AMRAP (as many repetitions as possible)
5 push-ups
10 sit ups
15 air squats

I was able to finish 5 reps plus 5 more push-ups and 10 more sit ups.
That's 30 push-ups, 60 sit ups and 75 air squats.

July 9





I'm feeling this workout, OMG the arm haulers was intense!

Warm up

400m- .25 treadmill 
20 Back extensions
10 Flash push-ups 
10 Supermans
10 Pass Throughs

WOD

5 rounds for time (my time was 13:40)
50m Farmers carry 45/25# ( I did 25 lbs in each hand)
50 Arm Haulers 

Cardio
.50 on treadmill