09-25-2015 "Partner WOD"

New Website: www.crossfit-yelm.com

Today is Open gym during all class times today! Use your time wisely!!!


Warm-up:
Run/Bike or Row on your own
The
5 minutes into class as a group:
High kicks down and back
Butt Kickers down and back
Side shuffle down and back
Lunge Down and back




Metcon

Grab a partner and complete as a team for time:
Row 1000M - Partner Holds Deadlift (225/155)
50 Wall Balls 20/14# - partne rholds front rack (185/115#)
40 Burpees - Partner Holds BB OH (115/95#)
30 Toes-to-Bars - Partner Holds Plank
20 Overhead squats 95/65# - Partner Holds hollow body
800 m Run as a team

*One Partner must be in the static hold in order for the other partner to be working


CrossFit Yelm