New website: www.crossfit-yelm.com
Today is OPEN gym which means during any class time today you make up a strength or a WOD that you missed. Please use your time wisely.
Warm-up:
500 meter row under 2min 15 sec!
Penalty 1 burpee for every 3 sec over 2:15
https://www.youtube.com/watch?v=erMSEntGHAg&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2 rounds:
15 reps modified prayer stretch
10 reps tactical frog
1 minute hold at lowest GOOD squat position
Strength:
Deadlift 3-3-3-3-3
75% of your 1 rep max for all 5 sets
Metcon: suggested Partner WOD:
For Time as a Chipper with a Partner:
3 rounds for teams of 2 / 6 rounds for teams of 3 or 4
75 Power Snatches 75/55 lbs
6 Power Cleans 135/95 lbs
6 Front Squats 135 lbs
6 Jerks 135 lbs
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