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Thursday, March 13, 2014

Wed March 12 On-Ramp to Crossfit Bootcamp

 Warm Up
400m Run (.25)
10 Back Extensions
5 Cobra Stretch
5 Pikes ( from cobra position switch to downward dog position)

Skill/Strength
3 Hate Makers
    
* Hate maker:
20 Mountain Climbers
5 Push Ups
1 Burpee

WOD
5 Rounds
100m Farmers Carry 25#/10#
10 Burpees

If 
 5 Rounds completed in 15 mins 
then 
 continue to 10 Rounds
 20 Min Cap

My personal time: 26:39   10 rounds

Post WOD Stretch
Wrist Stretch

Cashout
5 Rounds
  10 Roman Chair