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Friday, December 20, 2013

Dec 19 On-Ramp Bootcamp WOD- wallballs, Run, push-ups

Warm Up
400m Run(.25)

2 rounds
10 Passthroughs 
10 Reverse Passthroughs 
10 Romanian deadlifts
10 Overhead Squats

Skill/Strenght
4 round Tabata
Dumbell front squats
20 sec rounds 

WOD
21 -  15 - 9
Wallballs (8# or 20#)
Flash push-ups 
Run 200m (.13)
  -Repeat-


Post WOD Stretch
Quad Pulls

Cashout
50 Russian Twist w/ 10# Plate

Class scores
Julia 9:52
Donna 10:38
Lisa 14:15
Rosa 14:30
Rebecca 19:10