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Wednesday, January 8, 2014

Jan 7 On-Ramp Bootcamp WOD- Running, lunges, Burpees

Warm up
400m Run
20 Back extensions
20 Hip Bridges
20 Walking Quad Pulls


Skill/Strength
5 Inch Worms
6 Spider-Man crawls

WOD
3 Rounds

200m Run
20 Lunges (10 each leg)
10 Burpees

Post WOD Stretch
Sprinters Stretch

Cashout
3 Rounds
10 Pull ups progressions 

I personally ran an extra 600m after class.