Yelm Wod Dogs

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





08-08-2014

NEW WEBSITE: www.crossfit-yelm.com

Remember that today is open gym and during any class time today you can come in and work on your strength or a wod that you missed.


Warm-up:
800 meter run

10 min amrap 
https://www.youtube.com/watch?v=erMSEntGHAg
15 reps modified prayer stretch
10 reps tactical frog
1 minute hold at lowest GOOD squat position 

Strength:
Front Squat 3-3-3-3-3
Find your 3 rep max

Metcon:

Team WOD In teams of 2, AMRAP 20: 7 Kettlebell Swings (70, 53) 7 Burpees 7 Wall Balls (20/14) Alternate athletes each round. Int: KB 53/35 Ball 14/10 Sc: KB 35/25, Ball 10/6

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