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Tuesday, January 14, 2014

January 13 On-Ramp Bootcamp WOD- 21-15-9 Burpees, lunges, sit-ups

Warm up
400m Run
20 Back extensions 
10 Walking toe touches
10 walking quad pulls

Skill/Strength
EMOM 4 minutes
10 Thrusters 5# DB

Bootcamp WOD
21 -  15 - 9

RX1.                   RX2
Burpees            Flash Push-ups 
Lunges
Sit-ups 

Post WOD Stretch
90 degree hamstring
Figure 4
Sprinters stretch

Cashout
400m Incline walk

Scores
Julia : 8:20
Trish: 11:45
Tyler: 11:45
Mark: 11:59