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Tuesday, November 5, 2013

Nov 4th On-Ramp Bootcamp Crossfit WOD

Monday November 4th On Ramp Bootcamp Crossfit WOD

Warm up

400m Run (.25) at 5.0 incline
10 inchworms
15 Air Squats
20 Back Extensions
Bike Stretch
Runners Stretch

Strength/Skill

3 rounds 1 min each
Push Ups 
(I did 24 push ups in each round)

On Ramp WOD

2 Person Teams:
2 Rounds (1 each partner) 2:00 minutes on  each station

P1 ..................................................P2
Push Ups.........................................Plank Hold
Air Squats........................................Flutter Kicks
Sit ups..............................................Bench Dips
Bent over row (10 lb weights)..........Wall Sits