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Wednesday, January 1, 2014

January 1st Personal WOD- Mountain Climbers & Hate Maker

No Bootcamp class today so I worked out with my buddy Trish.
Took a WOD that we had previously done a kin June and added a Strength and a Cashout section to it.

Warm up
400m run (.25)
30 Back Extensions
20 Push-ups
10 Mountain Climbers
5 Sprinter Stretches

Strength 
4 Rounds of
5 Pull ups

WOD
12 minute AMRAP (we did 3 rounds)

200m run (.13)
1 Hate Maker
          -Mountain Climbers ( 20 Each Leg)
          -5 Push-ups
          -1 Burpee

Cashout
2 Rounds

50 Sit-ups
50 Russian Twists