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Wednesday, February 26, 2014

Friday Feb 21 On-Ramp to Crossfit Bootcamp- wallballs, lunges, pullups, kettle bell swings.

Bootcamp class took a field trip and joined the Crossfit Etowah class.
Here's the WOD

Warm up
2 Rounds
200m Run
10 Hollow Rocks
10 Supermans
5 Kipswings
10 Back extensions
10 Squats

Skill/Strength 
3x5
Med Ball Cleans

*Work in teams of 2
Have partner hold ball in top hip/shrug

WOD

WOD #1

6 min AMRAP 

12 Wallballs 20/14#
24 lunges

*Rest 4 mins

WOD #2

6 min AMRAP 

12 pull-ups 
12 kettle bell swings 

Post WOD Stretch
Butterfly 
     Hips, lower back, groin
*use rack

Cashout
800m Run