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Wednesday, March 5, 2014

Tues March 4 On-Ramp to Crossfit Bootcamp- TABATA Tuesdays- Push press, situps, front squats, russian twist

Warm Up
400m Distance
Then 3 Rounds
5 DB Push Press
5 DB Front Squats
5 DB Romanian Deadlifts

Skill/Strength
DB Thrusters
3X10

Bootcamp WOD
 
TABATA Tuesdays
4 exercises
8 Rounds each exercise
20 Sec Work - 10 Sec Rest

1. DB  Push Press
2. Situps
3. DB Front Squats
4. Russian Twist

my personal score:

DB Push press 12,   12,   12,    10,    11,   10,   10,  12  total 89
Situps               10,   10,   10,   10,     10,   10,   10,  10  total 80
DB Front Squat 10, 10,   10,   10,     10,   10,   10,  10 total 80
Russian Twist   30,   30,   30,   30,   30,     30,  25,   25 total 230
                                                                             total reps 479
 

Post WOD Stretch
Wall Climbs
10 Pass throughs