10-26-2015 "Hero Brenton"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
10 Jumping Lunges
Triplaner hip ext.
10 rib pulls
10 supermans/ 10 hollow rocks
warm-up deadlift

Strength:
20 rep Thruster (minus 45lbs off your 5 rep max) 
or
redo a missed weight
or
add 5 lbs to your last successful 20 rep.

---then---
Deadlift
wendler week 3
1x5 at 75%
1x3 at 85%
1x1 at 95% 


Metcon:
5 rounds for time of:
Bear Crawl, 100 ft
Standing broad jump, 100ft
Do three Burpees after every five broad-jump

CrossFit Yelm