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Thursday, February 6, 2014

Feb 5 On-Ramp to Crossfit Bootcamp- Box Jumps, Push-Ups, Squats, Mountain Climbers

Warm Up
400m Run
20 Back Extensions
10 Push-ups
5 Inchworms
5 Spider-Man crawls (each)

Skill/Strength
EMOM
5 min
10 Romanian Dead Lifts

Bootcamp  WOD
20 min AMRAP 
10 Box Jumps
15 Push-ups
20 Squats
30 Mountain Climbers

Rounds/reps
Barb 5
Tracey 7& 3/4 rnds= 565 reps
Carol  345 reps
Julia 6&1/4 rnds=460 reps

Post WOD Stretch
Butterfly (inner thighs)

Cash out
50 scissor kicks