Dec 27 On-Ramp Bootcamp- Box jumps, back extensions

Warm up

400m Run (.25) *I personally did .50 instead

20 Walking Toe touch ( 10 each leg)

10 back extensions

5 Burpees

Skill/Strength 

Kettle bell swings

4 rounds of 10 reps

use 10# plate if needed

Take 1-2 min rest between sets

*I used a 26# kettle bell but finished the last 5 reps with a 35# 

Bootcamp WOD

3 Rounds

30. 20. 10. Reps

Back extensions 

Box Jumps

Rx1 = 1ft Box (cardio Deck)

Rx2 = 1 aerobic platform + 2 steps each side

Rx3 =Step-ups

* 5 months ago I was doing step ups, then eventually moved to box jumps on the aerobic platform, first with no steps, then added one step then two. Tonight I finally moved to the 1 ft box! 

My personal time for the WOD was 5:48

Post WOD stretch

Calve stretch on the wall.

Cashout

800m Run(.50)