New Website: www.crossfit-yelm.com
Open gym all day during any class times. Please use this time wisely and make up a strength or a wod that you missed
Warm-up:
500 meter row under 2 minutes.. can you?
2 rounds:
15 SLR
15 lateral lunges
10 single leg deadlifts with KB
Strength:
Deadlift 3-3-3-3-3
find your 3 rep max
Suggested Partner WOD:
Partner 1: Run 200m
Complete Max Reps of....
1st, 3rd, and 5th Rounds: KB Swings 50/35lbs
2nd, 4th, and 6th Rounds: Pistols (sub air squats)
Partner 2: Run 200m
Complete Max Reps of....
1st, 3rd, and 5th Rounds: KB Swings
2nd, 4th, and 6th Rounds: Pistols
-Partners Alternate between running and performing movements.
-While one partner runs, the other will perform max reps of the designated movement. Add up all reps between the partners. The goal is for highest reps in least amount of time.
-Each person will run 1200m (6x200m) and 3 Rounds of Max KB Swings and 3 Rounds of Max Pistols.
who will finish first? and with the most reps?
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