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Wednesday, March 19, 2014

Tues March 18 On-Ramp to Crossfit Bootcamp- run and lunges

Warm up
2 Rounds not for time
On second round pick different equipment for distance.

200m distance 
10 Back extension
10 Squats

Skill/Strength
3 Rounds
10 Bench Dips

Bootcamp WOD
Rx
800m (.50) Distance. (Rx2- 400m)
80 Lunges                 (Rx2- 40)
800m                         (Rx2- 400m)

My score: Rx 14 mins.

Post WOD Stretch
2 Rounds
Hold stretch for 30 secs
Figure 4

Cashout
30 Roman Chair leg lifts