Dec 19 On-Ramp Bootcamp WOD- wallballs, Run, push-ups

Warm Up

400m Run(.25)

2 rounds

10 Passthroughs 

10 Reverse Passthroughs 

10 Romanian deadlifts

10 Overhead Squats

Skill/Strenght

4 round Tabata

Dumbell front squats

20 sec rounds 

WOD

21 -  15 - 9

Wallballs (8# or 20#)

Flash push-ups 

Run 200m (.13)

  -Repeat-

Post WOD Stretch

Quad Pulls

Cashout

50 Russian Twist w/ 10# Plate

Class scores

Julia 9:52

Donna 10:38

Lisa 14:15

Rosa 14:30

Rebecca 19:10