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Tuesday, January 21, 2014

Jan 20 On-Ramp to Crossfit Bootcamp WOD- "KARISSA"

Warm up
2 Rounds

20 Back Extensions
15 Squats
10 Push-ups 
5 Inchworms

Skill/Strength
1 min plank 1 min rest
4 min

WOD -"KARISSA"
4 Rounds

20 Jump Squats
15 Sit-ups 
10 Burpees
250 m Run (.17)

My personal score 19:13
Teammates:
Tyler 23:41
Tracey 23:52
Trish 24:00
Carol 28:00

Post WOD
90 degree hamstring stretch
Cobra
Sprinter Stretch
Quad pulls

Cashout
100 Flutter kicks