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Thursday, December 19, 2013

Dec18 On-Ramp Bootcamp WOD- Wall balls, sit-ups & run

Warm up:
400m Run(.25)

2 Rounds
10 Push-ups
10 Squats
10 sit-ups


Skill/Strength:
DB Front Squats
4 rnd Tabata
20 sec rounds


WOD:
21 - 15 - 9
Wall Balls
Sit-ups
Run 200m(.13) (after each round)


Post WOD stretch:
Quad pulls

Cashout:
50 Russian twists w/10 or 8 lb ball

Scores:
Barb- 12:46
Julia- 9:58