NEW WEBSITE: www.crossfit-yelm.com
Today is open gym all day during class hours. Use your time wisely and make up a strength or a wod that you missed.
Warm-up:
400 meter run and 50 doube unders
https://www.youtube.com/watch?v=bQhjxRdHKWw&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=26
2 rounds
- 10 lateral lunges (35/26 or lighter)
- 30 second goblet squat hold (35/26 or light)
- 20 primal pull throughs
- 5 snatch balance (light weight, for technique)
Metcon: suggested partner WOD
In teams of 3
As many Overhead Squats as possible in 15 min
Your team can choose the weight, scoring is total lbs lifted in 15 min i.e.
45lbs x 10 reps = 450 lbs lifted
90lbs x 5 reps = 450 lbs lifted
135lbs x 5 reps = 675 lbs lifted
etc...
You can change the weight during the WOD but make sure to track the change. Use only 1 bar per team.
Your team mates can assist by lifting the weight to the behind the neck rack position, but cannot assist with the OHS movement
Teammates must judge weather the rep is good. make sure that your hip crease goes below your Knee!! Use a ball or box if needed.
Score is total weight lifted
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