Yelm Wod Dogs

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





11-12-2014

New Website: www.crossfit-yelm.com

Warm-up:
400 meter sandbag run
10 pvc pass throughs

2 rounds:
10 primal pull thrus
10 archer push ups
15 sec handstand hold or 10ft handstand walk


Strength:
Push-press
3-3-3-3-3
80% of your 1 rep max

Metcon:
21 overhead squats 95/65lbs
50 double unders
15 overhead squats 95/65lbs
50 double unders
9 overhead squats 95/65lbs
50 double unders

No comments: