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Friday, October 25, 2013

Oct 22nd On-Ramp Bootcamp WOD "Fight Gone Bad"


Tuesday October 22nd WOD

I turned 38 years old today! Great workout on my birthday :-)

Warm up
400m run ( 2 rnds 200m run .17)
10 sit-up
10 air squat
10 flash push-up




"Fight Gone Bad"
3 rounds: 1 min each
Thrusters 
Rnd 1: 20
Rnd 2: 20
Rnd 3: 20

Sumo deadlift high pulls
Rnd 1: 20
Rnd 2: 20
Rnd 3: 20


Box jumps
Rnd 1: 20
Rnd 2: 24
Rnd 3: 40


Body weight row
Rnd 1: 45
Rnd 2: 29