Yelm Wod Dogs

303 Creek St Unit 1&2 Yelm, Wa 98597
Annie Cell 206-914-6929





04-18-2014

New Website: www.crossfit-yelm.com
Open Gym During all Class times Means you can work on strength or make up a WOD that you missed

Warm-up:
400 meter Run
10 air squats
10 push ups
10 pull ups
PVC good mornings and pass thrus

Strength:
Deadlift 3-3-3-3-3
75% of your 1 rep max for all 5 sets

Suggested partner WOD
Metcon:
Partner WOD. Wall ball is the "egg". The egg must be held the whole time - each time it hits the ground both people have to do 3 burpees. Split wall balls however you choose. While one partner is doing OH walking lunges with med ball, other partner is walking next to them. ****It's a 15 foot med ball clean + pass to partner. Both people must run each time, trading off carrying the ball as needed. For Time: 100 Wall Balls 20/15 lbs 800 m Med Ball Run 20/14 lbs 200 m Overhead Walking Lunge 20/14 lbs 800 m Med Ball Run 20/14 lbs 100 Medicine Ball Clean and Passes 20/14 lbs 800 m Med Ball Run 20/14 lbs


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