12-31-2014 New years eve wod

New Website: www. Crossfit-yelm.com

Todays hours: 6:30am and 9am only
Thursday: Closed
Friday: 6:30am, 9am and 12:30pm
Sat: Regular Hours

Warm-up:
100 single jump rope or 2 min bike
20 mountain climbers
15 Lateral Lunges with kb or Pvc
20 SL raises
10 breathe kb arm bar
10 tackle frogs
5-10 mins rolling out


Metcon:
For Time: Can be done with a partner (split up the work, run together)
New Years Eve wod
400 Meter run
31 Hang Power Cleans 75/55lbs
31 Sit ups
31 Push ups H/R
31 Push Presses 75lb/55lbs
31 Box Jumps 24/20
31 Back Squats 75/55lbs
400 Meter run
31 Sumo deadlift high pulls
31 Pull ups
31 Overhead Walking Lunges with Plate 45/25lbs
31 Floor wipers 75/55lbs
31 Kettlebell swings 50/35lbs
31 Air squats
400 meter run

CrossFit Yelm