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Friday, February 21, 2014

Thurs Feb 13th On-Ramp to Crossfit Bootcamp- back extensions, squats,jumping jacks, push ups, farmers carry

Warm Up
400m (.25)
2 Rounds
20 Back Extensions
15 Squats
10 Push-ups 

Skill/Strength
3 Rounds
10 Romanian Deadlifts 45#


Bootcamp WOD
15 min. Running clock

1 Min Back Extensions
2 Min Squats
3 Min Jumping Jacks
4 Min Push-Ups
5 Min Farmers Carry


Total # of reps
Tracey 1000
Julia 341
Donna 294
Lisa 223
Trish 295
Mauri 170
Monica 208

Post WOD Stretch
Figure 4
90 degree hamstring
Calf stretch

Cashout
2 Hatemakers

20 Mountain climbers
5 Push Ups
1 Burpee