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Friday, November 22, 2013

November 21 On-Ramp WOD- "Cindy"


Warm up
10 minute Max Distance on tredmill.
Trish: .84 (5.0 then 6.3 to end)
Erin:
Julia: .96 (Me) ( I started at 5.2 and half way through switched to 6.2)
Angela: .55
Charlene: .48

 2 rounds

10 Pass Throughs
40ft Walking Figure 4
40ft Walking Quad Pull
40ft Walking Toe touches

Skill/strength 
Ring rows/Trx Bands/assisted pull-up machine.
4 rounds x 8 reps
 
On-Ramp WOD "Cindy"
10 min AMRAP 

5 pull ups- Ring Rows
10 Push ups
15 Squats

I was in round #7 when the 10 min time limit ran out. I still needed to do the last 15 squats to complete that round.

Post WOD
Mobility Stretch
Wall Climbs (Shoulders)