Yelm Wod Dogs

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





07-25-2014

NEW WEBSITE: www.crossfit-yelm.com

Remember that 3pm Open Gym time is cxled today
Today is open gym all day.  This means that you can come in and do a wod or strength that you missed or wanted to do.  There is a suggested partner Wod.

Warm-up:
400 meter run
15 air squats
15 walking lunges
30 second tricep stretch with band

Todays Mobility is done between your sets during your rest time of your front squats.
In the video today they are showing back squat but we will be doing our strength F squat.
Day 14
http://www.youtube.com/watch?v=Py3YplW5GjM

10 lateral lunges with light weight K.B.
10 ring rows (easy enough to get your chest alway through the rings and thumbs touching your arm pits)
Then do one set of your strength

Strength:
Front Squat 3-3-3-3-3
80% of your 1 rep max for all 5 sets

Metcon: Suggested Partner WOD
Partner WOD: With a 12 minute clock counting down: You and your partner must complete a total of 100 double-unders AND 40 thrusters (95#/65#). You can both work at the same time. But only one partner can do double-unders at a time. Same for the thrusters. Each partner has to do a minimum of 25 double unders and a minimum 15 thrusters. Once that is completed, each of you must do 60 feet of wheelbarrow walking. With the remaining time, you and your partner will row for calories, and do burpees.  You can trade off as often as you like. But only one teammate can row at a time. Same for burpee. You can work at the same time
Score is combined sum of calories and burpees that your team completes.


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