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Tuesday, November 19, 2013

November 8th On-Ramp Crossfit WOD

Friday November 8th On-Ramp WOD


Warm Up

2 Rounds Not For Time

Walking Toe Touch
Walking Figure Four
Walking Quad Pull


Strength/Skill

5 minutes Each Minute On the Minute
10 Squats

5 min EMOM
10 Sec 3rd World Squat

On Ramp WOD

8 min AMRAP

20 Back Extensions
10 Squats
5 Push ups

 Post WOD Mobility Stretch

90 degree Stretch


Cashout

 800 m Run/Walk (.5 mile)