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Thursday, January 16, 2014

Jan 15 On-Ramp Bootcamp Crossfit WOD- Thrusters & Box Jumps

Warm Up
400m Run (.25)
10 Pass Throughs
10 Squats
10 DB Push press 5#

Skill/Strength
5 min EMOM
30 sec wall sit
 
 Bootcamp WOD
10 Thrusters 5#
1 Box Jump
9 Thrusters
2 Box Jumps
8 Thrusters
3 Box Jumps
7 Thrusters
4 Box Jumps
6 Thursters
5 Box Jumps
5 Thrusters
6 Box Jumps
4 Thrusters
7 Box Jumps
3 Thrusters
8 Box Jumps
2 Thrusters
9 Box Jumps
1 Thruster
10 Box Jumps

That is a total of 55 box jumps and 55 Thrusters.
I did step-ups instead of Box jumps to give my right foot a break, it was sore around the ankle area today.
*Since I finished the WOD in 5:10 I went ahead and did 3 rounds of 10 pullups using the weight assist machine.

Post WOD Stretch
Figure 4


Cashout
30 Flash Pushups