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Tuesday, March 4, 2014

Friday Feb 28 On-Ramp to Crossfit Bootcamp- Lunges & Burpees

Warm up
10 Toe Touches
10 Figure 4
10 Quad Pulls
10 Knee Hugs
5 Inch worms
5 Spider-Man 

Skill/Strength 
Single arm DB snatch
3X10 (5 each arm)

Bootcamp WOD
150 Lunges
2 Burpees EMOM
For time


Post WOD Stretch
90 degree hamstring
Figure 4
Sprinter Stretch

Cashout
 10 Turkish get-ups
5 per side