NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
100 single Jump Ropes
20 walking lunges
10 pvc pass throughs
10 good mornings
15 sec prayer stretch with PVC (switch hands)
10 lateral lunges with PVC
15 leg swings
10 Ring Rows
Metcon:
Tabata Wall Ball
Tabata Pull-up
Tabata Air Squat
Tabata Sumo Deadlift High Pull 95/65lbs
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
LuRung Athletes you will be doing Wod 8 which is repeat of "The Capacity Test"
13 min Amrap
** you must complete the wod at the same level that you did 6 weeks ago **
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