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Monday, December 30, 2013

Dec 30 On-Ramp WOD- "Loredo"

Dec 30 On-Ramp Bootcamp WOD- Loredo

Warm up
400m Run(.25)
20 Walking toe touches (10 ea. leg)
10 Back extensions
5 Burpees
30 sec. 3rd world squat

Skill/strength 
EMOM. 5 mins
30 sec Plank

WOD
"Loredo"
3 rounds

24 Body weight squats
24 Push-ups
24 Walking lunges
400m Run


Times: 
Julia- 19:24
Trish- 22:21

Post WOD Stretch
Sprinters stretch
Chest/shoulder stretch

Cashout
2 Rounds

20 Russian twists (10# ball)
20 Plank touches 

Personal extra
4 rounds of 5 Pull-ups on weight assisted pull-up machine