11-23-2015

NEW WEBSITE: www.crossfit-yelm.com

ThanksGiving Week Schedule

Monday Normal Hours
Tuesday Normal Hours
Wednesday Normal Hours
Thrusday 10am Class Only
Friday 10am Class Only
Saturday Normal Hours

Warm-up:
Leg Swings on the rig
Triplanier Hip Ext.
15 Primal pull throughs
15 Lateral lunges
warm-up thrusters


Strength:
20 rep Thruster series (Last week!!!)
-10lbs off your 5 rep max
or
redo a weight that you missed
or
add 5lbs to your last successful 20 rep lift

WOD:
For time:
50 deadlift 135 lbs
10 Turkish Get-up, Left Arm 35lbs
50 Ring dips
10 Turkish Get-up, Right Arm
50 Knee to elbows
10 Turkish Get-up, Right Arm
50 Goblet Squats
10 Turkish Get-up, Left Arm





CrossFit Yelm