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Friday, March 7, 2014

Thurs March 6 On- Ramp to Crossfit Bootcamp- "Jackie"

Warm up
3 Rounds

10 High Pulls
10 Sumo Deadlifts
10 Swings ( kettle bell swing using a 10lb plate)


Bootcamp WOD
"Jackie"

800m (.5)
50 Thrusters (two 5 lb dumbells)
30 DB Rows (two 5 lb dumbells)

Skill/Strength
3 rounds
8  Sumo Deadlift High Pulls. (26/36lbs kettle bell)

Post WOD Stretch
Bike stretch ( lower back)


Cashout
5 rounds 
30 sec planks


Times:
Donna 8:19
Julia 8:14
Trish 8:18
Tyler 9:31