02-22-2016 "HERO WOD 22"

New Website: www.crossfit-yelm.com

Register for the OPEN: www.games.crossfit.com

HERO WOD 22 DONATION: www.official22wod.com

Ward 57 will be at the 5:30PM Class taking pictures and giving a speech on their fundraiser

Warm-up:
High Kicks down and back
Butt kickers down and back
10 Primal Pull Throughs
10 PVC pass throughs
10 Lateral lunges

Pair up and warm up lifts

Metcon:
At minute 22 we will take 1 minute of silents to remember the lost and the hurting
FUNDRAISER WOD FOR VETERANS SUICIDE
All Reps are 22
Scaled/RX/Competitor
Burpees
Deadlift 95/65-115/75-155-105lbs
Box Step up- Box jump 24/20"-30/24"
Push up- Push up- Ring Push up
KB SDLHP 35/25 -53/35- 70/53lbs
Lunges
S2O 95/65- 115/75- 155/105lbs
Single unders- D.Unders- D.Unders
Knee Raises- K2E- T2B
Sit ups- Abmat situps- Abmat situps
Air Squats- Air Squats- Pistols
DB Push Press 25/15lbs- HR Pushups- HSPU
KB Swing 25/35lbs- 53/35- 70/53lbs
Banded pullup/hang for 22sec- Pullups- C2B
Row 22cal
Front Squat 95/65lbs- 115/75- 155/105lbs
DB Snatch 25/15- 53/35- 70/53lbs
Push ups- chest2deckPU- HRPU
Sprint 220m
O/H Squat 95/65lbs- 115/75- 155/105lbs 
Hang P Clean 95/65lb- 115/75- 155/105lbs
Handstand hold/hold barbell O/H (:44sec)- HS Hold- HS walk

CrossFit Yelm