Yelm Wod Dogs

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





10-22-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up
500 meter row under 2 minutes
Burgener Warm-up

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)




4 rounds for time of: (you pick the weight) 1 Power Snatch 1 Hang Power Snatch 1 Hang Squat Snatch 3 sets run 200 meters or 1 minute of single jump rope if pouring down rain

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