09-04-2015

New Website: www.crossfit-yelm.com

Today is open gym during any class time
Suggested wod Partner WOD

Warm-up:
Emom for 5 minutes:
10 Jumping Lunges
5 Push-ups

Mobility:
10 Primal pull throughs
10 PVC pass throughs
10 Prayer stretch

Strength:
Wendler deload week Overhead Squat
5 reps 40%/50%/60%

Metcon: partner WOD
For Time:
100 medicine Ball Chest Passes, 20/14 lbs
100 Medicine ball Sit up Throws
100 Medicine ball Twist passes
100 Up and Over (Wall ball throw over pull-up structure)

Medicine ball chest press: do 1 burpee after each chest pass.  


CrossFit Yelm