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Saturday, January 11, 2014

Jan 9 On Ramp Bootcamp WOD- run, back ext, sit-ups, push-ups

Warm up
400m 
10 Bike stretch
10 Passthroughs 
10 squats

Skill/Strength
Dumbell press 5# 
*I used an 8#

WOD
1 Round

400m Run (.25)
40 Back Extensions
40 Sit-ups 
40 Push-ups 
400m Run

*Personal score 9:55


Post WOD Stretch
Figure 4

Cashout
400m Run
AFAHP