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Tuesday, March 25, 2014

Friday March 21 On-Ramp to Crossfit Bootcamp-50m Run/Walk & Burpee ladder

Warm Up
Walking Toe Touches
Walking Quad Pulls
Walking Figure 4
20 Back Extensions
10 Push ups

Skill/Strength
4 Rounds
10 Romanian Deadlifts
Increase frm 45# to 65#

Bootcamp
12 min AMRAP
50m Run/Walk (Inside Perimeter of gym)
  1 Burpee

50m Run/Walk
  2 Burpees

50m Run/Walk
  3 Burpees

and so on, Keep adding 1 Burpee

Post WOD Stretch
3rd World Squat

Cashout
20 Reverse Crunches
20 Mt Climbers