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Friday, February 21, 2014

Thursday Feb 20 On-Ramp to Crossfit Bootcamp- 400m Run, Bench Dips, Tricep extensions, Box Jumps

Warm Up
400m Run (.25)

10 Pass Throughs
10 Rev Pass throughs
10 Push ups


Skill/Strength
3 Rounds

10 Back Extensions
+ 1 Rep Max Height Box Jump up to 1 ft


Bootcamp WOD
3 Rounds

400m Distance
10 Bench Dips
15 DB Tricep Extensions (5/8#)
20 Box Jumps/Step Ups


Times:
Debbie 19:34
Mauri 15:54
Julia   13:45
Erin 22:34
Barb 22:04
Carol 20:20
Tracey 14:45 (4 rounds)
Lisa 22:06
Donna 16:50


Post WOD Stretch
Tricep Pulls

Cashout
30 Roman Chair Leg lifts