08-21-2015

New Website: www.crossfit-yelm.com

Today is Open Gym all day during any class time

Warm-up:
15 Overhead squats on the wall (hands on the wall)
20 Hollow Rocks
20 Opp. hand/ foot superman's
duck walk down
inch worm back

Strength:
Wendler week 2 Overhead Squat
3 reps at 70%, 80% and 90%

Metcon: Partner WOD
1000 m Row
100 Wallballs 20/14lbs
100 Kettlebell swings 50/35lbs
1000 m Row

Complete this workout in intervals. Only 1 person can work, each person rows 100 meters until 1k is reached. Each person does 10 WB's or KB's at a time until team reaches 100.
CrossFit Yelm