New website: www.crossfit-yelm.com
No open gym today at 1:30pm
** Christmas party tomorrow at 5pm till midnight at the Carlson Cabin across from YMS. Please bring a dish to share***
Today is open gym during all class hours. This means you can make up a wod or a strength that you missed. Please use your time wisely.
Warm-up:
800 meter run or 1000 meter row
15 PVC Pass throughs
10 PVC lateral lunges
:30 sec hold Prayer stretch with PVC
High knees down/crab crawl back
Skill/Strength:
10-15 minutes
Power Snatch 1-1-1-1-1
(Going over form, positions and motion)
Start with PVC and work on form
Metcon:
Suggested Partner WOD
In teams of two, complete to the highest number possible in 20 minutes.
Start the workout with one partner doing 1 pull-up. The other partner does 2 burpees. The first partner does 3 squats. Continue thos workout advancing in repetitions and alternating between partners in the sequence of pull-up, burpee, squat.
2 pull-ups, 3 burpees, 4 squats
3 pull-ups, 4 burpees, 5 squats
4 pull-ups, 5 burpees, 6 squats
ect.
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