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Tuesday, March 25, 2014

Thurs March 20 On-Ramp to Crossfit Bootcamp- Run, BW Squats, Pushups

Warm Up
2 Rounds

10 Walking Toe Touches
      Figure 4
      Knee Hugs
      Quad Pulls
5 Burpees

Skill/Strength
3 Rounds
10 Sumo Deadlift High Pulls
*Rest between rounds & Increase KB weight

WOD
Rx: 2 Rounds
Rx2: 1 Round

800m Distance (Bike 1.5 miles or Treadmill .5)
80 BodyWeight Squats

400m Distance (Bike .75 or Treadmill .25)
40 PushUps

Post WOD Stretch
Partner 90 degree Stretch
(Hamstrings)

30 sec Hold each leg
*Communicate Intensity Levels
Scale 1-10 (10 most intense) only 7-8

Cashout
Hip Bridges