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Thursday, November 7, 2013

Nov 5th & 6th- On-Ramp Bootcamp Crossfit WOD

Tues November 5th & Wed 6th On Ramp Bootcamp Crossfit WOD


Warm Up

 200m Run (.17)
10 Passthroughs
10 Reverse Pass Throughs
10 OVH Squats

Strength/Skill


 Wall Balls (#10lbs)

On Ramp WOD

2 Person Team - 15 Min Amrap
      1st Person 200 m
            While

      2nd Person AMRAP

     5 Wall Balls 10#
     10 Sit ups

Score:
each 200m run - 20 pts
1 rnd= 10 pts

On Tuesday I worked out Solo so my workout and score looked liked this:

200 m run = 20 pts
5 wall balls + 10 sit ups= 10 pts
5 wall balls + 10 sit ups= 10 pts
 4 rounds = 160 pts

On Wednesday my buddy Trish and I did the 15min AMRAP
We did a combined no less than 7rnds X  200m runs = 140 pts  and no less than 14 rnds of the wallballs+ sit ups = 140 for a grand total of  280 pts.

Cashout

30 Mountain Climbers

Post Wod Mobility Stretch

Sprinters Stretch