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Monday, March 17, 2014

Fri March 14 On-Ramp to Crossfit Bootcamp "Death by Burpees"

Warm Up
400m Run
Then 2 Rounds:
20 Back Extensions
10 Push ups
5 Inch worms



Skill/Strength
5 EMOM
30 sec plank hold
Hold last for max time.

WOD
"Death By Burpees"
Minute 1  1 Burpee
Minute 2.  2 Burpees
Minute 3.  3 Burpees
And so on
Continue until cant finish given Burpees 

(Personal score/ Time) 14 rounds, 105 Burpees, 14 minutes

Post WOD Stretch
2 Rounds
Wall climbs (30 secs)
90 degree Stretch (30 secs)


Cashout
50 Body weight squats