Yelm Wod Dogs

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





08-22-2014

NEW WEBSITE: www.crossfit-yelm.com

NO OPEN GYM AT 1:30PM TODAY! 
Sorry Coach Annie and Ryan are leaving for the Oregon Games at 1:30pm!  
Good luck to the both of them!

Warm-up:
400 meter run backwards

https://www.youtube.com/watch?v=xK84nopYBsQ
2 rounds of:
1 min tissue prep
10 rib pulls each side
3 baby get ups each side




Suggested partner WOD:
At the start of the clock, 1 team member will roll a set of dice. Every team member must complete the exercise shown on the dice before rolling the dice for the next exercise. Time Cap of 20minutes. Total is highest rep score. 2=2 wall climbs 3=3 handstand pushups 4=4 pistols (2 per leg) 5=5 burpees 6=6 hand release pushups 7=7 box jumps (24#/20#) 8=8 walking lunges w/plate overhead (45#/25#) 9=9 wall balls 10=1X400m run 11=11 ab mat situps 12=12 air squats

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