Yelm Wod Dogs

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





04-21-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
100 Singles
10 PVC Pass thrus
10 good mornings
10 jumping air squats
10 hanstand push ups
warm-up ur o/h squat

Strength:
Overhead Squat
3-3-3-3-3
80% of your 1 reps max for all sets
Start metcon as soon as 4 ppl are done with strength

Metcon:
For time: Row, 500 m 150 Double Unders 50 Burpees

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