Yelm Wod Dogs

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





04-23-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
400 meter run or row
15 H/R push ups
15 pvc pass thrus
15 strict presses with bar
1 rope climb

Strength:
Bench Press 3-3-3-3-3
80% of your 1 rep max
same weight for all sets

Metcon:
For time: 1 Walking Lunge, 100 ft 21 Pull-ups 21 Sit-up (abmat)s 1 Walking Lunge, 100 ft 18 Pull-ups 18 Sit-up (abmat)s 1 Walking Lunge, 100 ft 15 Pull-ups 15 Sit-up (abmat)s 1 Walking Lunge, 100 ft 12 Pull-ups 12 Sit-up (abmat)s 1 Walking Lunge, 100 ft 9 Pull-ups 9 Sit-up (abmat)s 1 Walking Lunge, 100 ft 6 Pull-ups 6 Sit-up (abmat)s

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