Yelm Wod Dogs

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





11-17-2014

New Website: www.crossfit-yelm.com

Warm up:
100 single jump rope
:30 sec goblet hold
:30 sec prayer stretch
10 reps triplanar in each direction, each leg

Strength: Deload week
Front Squat 3-3-3-3-3
70% of you 1 rep max


Metcon:
With a continuously running clock,
0:00- 3:00 Run 200m/ Push Ups
3:00- 6:00 Run 200m/ Sit Ups
6:00- 9:00 Run 200m/Air Squats
9:00- 12:00 Run 200m/ Push Ups
12:00- 15:00 Run 200m/ Sit Ups
15:00- 18:00 Run 200m/Air Squats
18:00- 21:00 Run 200m/ Push Ups
21:00- 24:00 Run 200m/ Sit Ups
24:00- 27:00 Run 200m/Air Squats
Score is total reps

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