Yelm Wod Dogs

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





10-07-2014 "Fight Gone bad with running"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
400 meter buddy carry
(200 meter carry then switch)


https://www.youtube.com/watch?v=VnpxpxtNpPI&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=12
2 rounds:
1 minute tissue prep (calves, hammies, quads)
10 SLR with core activation
5 half kneeling rotation each leg
30 single unders



3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs 50 meter shuttle run (25m there and back) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

No comments: