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Monday, December 23, 2013

Dec 20 On-Ramp Bootcamp WOD

Warm up
400m Eliptical
20 Back extensions
20 Passthroughs 
10 Push-ups 
10 Bike stretch (5 each side)

Skill/strength
Kettle bell swings

Bootcamp WOD
12 min AMRAP 
20 Kettle bell swings   Rx1: 26#     Rx2: 10#
20 Ball slams 10#
20 Boxjumps/step ups 

Post WOD stretch
Bike stretch
30-45 sec hold each side

Cashout
10 hollow rocks
20 flutter kicks
30 sec plank