Wed March 5 On-Ramp to Crossfit Bootcamp- kettle bells, farmers carry,Burpees

Warm Up

2 Rounds

200m Run

10 Back extensions

10 Spider Mans

5 Inch worms

Skill/Strength

3 Rounds

10 Kettle Bell Swings

Increase in weight w/ each round

Bootcamp WOD

3 Rounds for time

20 KBS     26#/10#

10 Burpees

100m Farmers Carry (2 laps)   25#/10#

Times:

Carol: 15:36

Erin: 15:35

Tyler 12:38

Barb 11:15

Tracey: 11:05

Julia 10:59

Post WOD Stretch

Bike stretch (Lower back)

Wrist stretches

Cashout 

Pull ups

2 rounds max effort