01-22-2016

New Website: www.crossfit-yelm.com

Today during all class times is OPEN gym this means you can make up a strength that you missed or any WOD that you like

Warm-up:
Scorpion stretch belly and back x5
Rib pulls x5 R/L
Foam Roller stretch
Wrist Mobility
PVC Pass Throughs
Prayer Stretch

Strength:
Week 2 Wendler Overhead Squat
3 reps @ 70% of 1 RM
3 reps @ 80% of 1 RM
3 reps @ 90% of 1 RM

Metcon:
Partner Wod Team Series
As many rounds as possible in 12 minutes of:
60 Jump Rope (Singles)
15 Deadlifts 185/155lbs
With a partner alternating every other round

CrossFit Yelm