03-06-2015 "Open 15.2"

New Website: www.crossfit-yelm.com

Warm-up provided by the Movement Fix: http://themovementfix.com/15-2-prep/

4 rounds:
10 ring rows
10 primal pull throughs
10 lateral lunges
First round: lateral lunge with PVC on back
Second round: lateral lunge with light kettlebell 
Third round: lateral lunge with PVC overhead (if you can’t do this, use kettlebell again)
Fourth round: overhead squat with empty barbell

Open wod 15.2 is a repeat of 14.2

***So after the first 3 minutes or if and when you fail to complete reps in a 3 minute you will then scale the wod to what you are capable of and keep going for time through the 14's. For time! This will give you a good cardio wod!

As many reps as possible in 3 mins of:
2 rounds of:
10 overhead Squats, 95/65lbs
10 Chest to bar Pull-ups

If the 2 rounds are completes in 3 minutes, perform and additional 2 rounds in the next 3 minutes, but increase the reps to 12.
If the 2 rounds are completes in 3 minutes, perform and additional 2 rounds in the next 3 minutes, but increase the reps to 14.
If the 2 rounds are completes in 3 minutes, perform and additional 2 rounds in the next 3 minutes, but increase the reps to 16.
Follow the same pattern until you fail to complete both rounds within 3 minutes.
CrossFit Yelm