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Thursday, March 13, 2014

Mon March 10 On-Ramp to Crossfit Bootcamp- Partner Angie

Warm Up
400m Run
10 Passthroughs
10 Rev passthroughs
10 Overhead Squats

Then
2 Rounds
30 sec 3rd world Squat
 

Skill/Strength
3 Rounds
10 Sumo Deadlift High Pulls

Bootcamp WOD
Partner Angie

100 Sumo Deadlift High Pulls
100 Push-Ups
100 Russian Twists
100 Squats

 Post WOD Stretch
Bike Stretch
Shoulder Stretch-Pole

Cashout
3 Rounds
10 Bird Dogs
hands and knees position, lift leg straight out back and opposite arm straight out front.