01-12-2015

NEW WEBSITE: www.crossfit-yelm.com

Open Gym will Only be from 1:30pm-2pm today.....

Warm-up:
500 meter row under 2:15 min
:30sec Goblet squat hold
10 leg swings
10 Thrusters with a bar



WOD 1:
Death by Wall Ball: Increments of 2 till you hit 5 min then increments of 1
2 first min
4 second min
6 third min
8 fourth min
10 fifth min
11 6 min
12 7 min
ect....

then

WOD 2:
For Time:
Run 800 Meter
15 High hang squat snatches
Run 800 Meter
15 Hang Squat Snatches (Mid Thigh)
Run 800 Meter
15 Squat Snatches

***YOU PICK THE WEIGHT*** (Time Cap 25mins)

CrossFit Yelm