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Friday, October 25, 2013

Oct 23rd On-Ramp Bootcamp WOD

Wednesday Oct 23rd WOD

Warm up
400m Run
3rounds
10 Air squats
10 leg levers ( lay on you back and lifts both legs up)



Strength 
1 minute Max sit-ups 1 min rest
Rnd 1: 28
Rnd 2: 28
Rnd 3: 29


WOD
12 min AMRAP
5 renegade row ( 8 lbs dumbells) * hold the dumbells in your hands, do a push up, from the up position  row the weight (lift your arm up and back like if you were going to jab someone behind you). You end up doing 10 push ups this way.

2 farmers carry (25 lbs plates) to the end of the room and back twice.

Ended up doing 7 rounds.