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Tuesday, January 28, 2014

Jan 27 On-Ramp to #Crossfit Bootcamp WOD- Burpees, Supermans, hollow rocks.

Warm Up
400m Run (.25)
10 Inchworms
15 Squats
20 Back Extensions


Skill / Strength
EMOM- 5 Min
30 sec wall sits 

Bootcamp WOD
10 min AMRAP
3 Burpees
6 Supermans
9 Hollow Rocks

Rounds:
Tracey 9
Tyler 10
Julia 12 

Post WOD Stretch
Bike stretch
90 degree hamstring
Cobra

Cashout
3 Rounds
10 Assisted Pull-ups