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