Yelm Wod Dogs

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





11-19-2014

New Website: www.crossfit-yelm.com

Warm-up:
2 rounds
50 double unders
1 crab crawl 10 ft down and back
10 lateral lunges with pvc
10 ring rows (thumbs to armpits)
5 strict presses


Strength:
Push press
3-3-3-3-3
deload week
70% of your 1 rep max


Metcon:
5 rounds for time of:
1 rope climb (legless)
10 handstand push-ups
15 pistols (alternating legs)

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