1-14-2015 "Open wod 11.6/12.5"

New Website: www.crossfit-yelm.com

Warm-up:
2 minute bike or 500 meter row
10 handstand push ups
:30 sec pull up hang
Wrist stretches
Prayer stretch with pvc
Pvc pass throughs

Metcon 1:
12 Min Emom
Ring dips
and
Ring Rows

Choose a number you can consistently perform each minute.
NO BANDS

then

Metcon 2:
7 min AMRAP  OPEN WOD 11.6/12.5

3 Thrusters, 100/65lbs
3 Chest to bar pull ups
6 Thrusters100/65lbs
6 Chest to bar pull ups
9,12,15,18,21



CrossFit Yelm