12-11-2015

NEW WEBSITE: www.crossfit-yelm.com

GYM CLOSES AT 5PM TODAY FOR CHRISTMAS PARTY!
NO OLYMPIC LIFTING TONIGHT AT 6PM

Open gym during all class times / suggested partner WOD

Warm-up:
10 Back ext.
10 Rib pulls
2x pull-up hangs
lateral lunges x10
calve stretches



Partner WOD:
After completing 100 KB Swings, complete as many rope climbs as possible in the remaining 5 mins.
1min rest
Row 50 Calories as a pair, then complete as many Atlas stone (S2O) as possible in the remaining 5 mins of rnd 2.
1min rest
Complete as many 100ft shuttle runs as possible in 5 mins for round 3.

Score is rope climbs + Atlas Stones + Shuttle runs

CrossFit Yelm