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Friday, February 21, 2014

Friday Feb 14- On-Ramp to Crossfit Bootcamp- Kettle Bell Swings, 200m w/ Kettle bell

Warm Up
400m (.25)

3 Rounds
10 Back Extensions
10 Pass throughs

Skill/Strength
5 Round TABATA (Pushups)

20 sec work
10 sec rest

Bootcamp WOD
 12 min AMRAP

20 Kettle Bell Swings 25/15#
200m with Kettle bell (4 laps around gym)

* 5 Burpee Penalty for every time you set down the kettle bell

Teammates scores:
Mauri 90
Trish: 2 Rounds + 4 laps + 11 KBS
Katrina:   2 Rounds
Julia: 2 Rounds + 4 laps + 11 KBS
Tracey: 4 Rounds + 3 laps + 4 KBS= 140
Carol: 3 rounds + 1 lap
Lisa: 3 rounds
Donna: 3 Rounds + 1 lap=125
Monica: 2 Rounds + 10 KBS = 130

Post WOD Stretch
Bike Stretch
(lower band)

Cashout
50  Walking Lunges