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