Jan 8 On-Ramp Bootcamp WOD- Farmers carry, kettle bell swings, Bench Dips, push-ups

Warm up

3 Rounds

200m Run (.13)

10 Passthroughs 

10 Reverse Passthroughs 

10 Back  extensions

Skill/Strength

Kettle Bell Swings

WOD

5 Rounds for time

100m Farmers Carry 25#  (2 laps)

10 Push ups

10 Kettle Bell Swings 26#

10 Bench Dips

Scores : 

Julia 11:54

Erin: 13:55

Post WOD Stretch

Anterior Shoulder Rotation

Cashout

3 Rounds

10 Roman Chair Leg Lifts

Extra

I personally ran a 1/2 mile in 4:50 after class.