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Friday, January 24, 2014

Jan 23 On-Ramp to #Crossfit Bootcamp #WOD- 21-15-9 wallballs, Russian twist, Burpees

Warm up
2 Rounds

10 Passthroughs 
10 Reverse Passthroughs 
10 Back Extenions
10 overhead squats 
10 Spider-Man crawls

Skill/Strength
5 Rounds

5 sumo deadlifts high pulls (10#, 16#, 26# or 36#)

WOD
21-15-9

21 Wallballs (8# or 10#)
21 Russian twist 10#
21 Burpees


15 Wallballs (8# or 10#)
15 Russian twist 10#
15 Burpees

9 Wallballs (8# or 10#)
9 Russian twist 10#
9 Burpees

Cashout
25 Bench dips

Post WOD Stretch
Sprinters stretch
Cobra/ plow
Figure 4
Bicycle stretch
Shoulder stretch
Toe touch


Times:
Lisa 13:33
Julia 7:50
Tracey 8:11
Trish 12:30
Tyler 9:19
Carol 11:11