12-12-2014 FRIDAY PARTNER WOD

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.

CrossFit Yelm