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Friday, January 31, 2014

Jan 30th On-Ramp to #Crossfit Bootcamp- Squats, Push Presses, Wall Balls

Warm Up
400m Run (.25)

3 Rounds
10 PassThroughs
10 Overhead Squats
10 Push Ups

Skill/Strength
3 Rounds

20 Sec Hold
3rd World Squat with 10 lb Wall Ball

Bootcamp WOD
12 min AMRAP

25 Squats
15 Push Presses 5lb DB
5 Wall Balls 10lb

Rounds
Rosa 5 
Lisa 5
Julia 6
Trish 5
Tracey 8 2/3
Carol 5 1/3

Post WOD Stretch
Wall climbs

Cash Out
4 rounds

10 Leg Lifts Roman Chair