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Thursday, March 13, 2014

Thurs March 13 On-Ramp to Crossfit Bootcamp- 1 mile Bike, Bicycle crunches, run, back ext, waiters walk, push ups.

Warm Up
2 Rounds 

10 Passthroughs
10 Rev Passthroughs 
10 Romanian Deadlifts
10 Overhead Squats

Skill/Strength
5 Round TABATA
20 sec on 10 sec off
PVC OVH Squats

Bootcamp WOD
1600m Bike (1 mile)
100 Bicycle Crunches (Rx2-50 reps)
800m Run 
80 Back Extensions
400m Waiters Walk 10lbs (Rx2-5#) 
             (8 laps= 4 w/ Right Arm+ 4 w/ Left)
40 Flash Push-ups 

Post WOD Stretch
2 Rounds of 30 sec holds
Seated knee hugs

Cashout 
Practice Pull-up 
Progressions

Times:
Donna K 19:57
Julia 22:05
Monica 23:14
Erin 22:17
Trish 22:08
Lisa 24:12
Tracey 23:50
Mauri 33:29