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Saturday, January 4, 2014

Jan 3 On-Ramp Bootcamp WOD- Farmers carry & sit-ups

Warm Up
200m Run (.13)
10 Toe Touches
4 Inchworms
200m Run (.13)

Skill/Strength
4 Rounds
10 Wall Balls

Bootcamp WOD
10 Rounds for time

100m (2 laps) Farmers carry 25#'s/10#'s
10 Sit-ups

*personal time : two 25#'s for 1,000m & 100 sit ups = 24 mins


Post WOD Stretch
Wrist stretches
Cobra stretch (abs)

Cashout
400m (.25) for time

*Personal time 2:40 @ 6.0 MPH

Extra
I've been working on my pull ups . This was not part of the Bootcamp WOD. 
On the weight assisted pull up machine.

2 rounds of 5 pull-ups on 55lb setting 
2 rounds of 5 pull-ups on 75lb setting