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Wednesday, January 8, 2014

Jan 8 On-Ramp Bootcamp WOD- Farmers carry, kettle bell swings, Bench Dips, push-ups

Warm up
3 Rounds

200m Run (.13)
10 Passthroughs 
10 Reverse Passthroughs 
10 Back  extensions


Skill/Strength
Kettle Bell Swings


WOD
5 Rounds for time

100m Farmers Carry 25#  (2 laps)
10 Push ups
10 Kettle Bell Swings 26#
10 Bench Dips

Scores : 
Julia 11:54
Erin: 13:55

Post WOD Stretch
Anterior Shoulder Rotation

Cashout
3 Rounds
10 Roman Chair Leg Lifts

Extra
I personally ran a 1/2 mile in 4:50 after class.