Dec 30 On-Ramp WOD- "Loredo"

Dec 30 On-Ramp Bootcamp WOD- Loredo

Warm up

400m Run(.25)

20 Walking toe touches (10 ea. leg)

10 Back extensions

5 Burpees

30 sec. 3rd world squat

Skill/strength 

EMOM. 5 mins

30 sec Plank

WOD

"Loredo"

3 rounds

24 Body weight squats

24 Push-ups

24 Walking lunges

400m Run

Times: 

Julia- 19:24

Trish- 22:21

Post WOD Stretch

Sprinters stretch

Chest/shoulder stretch

Cashout

2 Rounds

20 Russian twists (10# ball)

20 Plank touches 

Personal extra

4 rounds of 5 Pull-ups on weight assisted pull-up machine