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Thursday, November 21, 2013

Nov 19th On-Ramp WOD- Burpee & Farmers Carry Ladder

Tuesday November 19th On-Ramp WOD - Burpee Ladder


Warm Up

2 Rounds NFT

40ft Walking Toe Touches
40ft Walking Figure 4
40ft Quad Pulls

Strength/Skill

5 min EMOM
25 Back Extensions

 On-Ramp WOD -  Ladder

10 min AMRAP
*Each FC = 10 points

50m Farmers Carry 45/25lbs
1 Burpee

100m FC
2 Burpees

150m FC
3 Burpees

200m FC
4 Burpees

Post Wod Mobility Stretch

Bike Stretch

Cashout 

800m Eliptical or 1mile bike.