Yelm Wod Dogs

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





10-08-2014

NEW WEBSITE: www.crossfit-yelm.com


Warm-up:
500 meter row
20 PVC pass thrus
5 20 second hand stand holds

https://www.youtube.com/watch?v=AxE_y9XOI8E&list=PLbG9nRgmNZoBi6tEOW5PubRlvJ3qo93NY
2 rounds:
10 ring rows
10 primal pull throughs
10 lateral lunges

First round: lateral lunge with PVC on back
Second round: lateral lunge with light kettlebell 



Strength:
Bench Press 3-3-3-3-3
70% of your 1 rep max for all 5 sets
DELOAD WEEK

Metcon:
2 rounds for time of: Run, 800 m 20 Burpee Squat Clean To Thrusters 95/65lbs 20 Toes to bar 20 Ring Dips 20 Kettlebell Swings 50/35lbs 20 Goblet Squats

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