04-15-2016 "Deck of Cards Partner WOD"

New Websitewww.crossfit-yelm.com

*** BRING A FRIEND TO THE GYM FOR FREE DAY***

Today during all class hours is Open Gym, you can make up a strength or a metcon that you choose.

Warm-up:
Partner banded run down and back x 3
Primal Pull Throughs x 15reps
Scorpion Stretch belly and front x 10
bar on back of neck and raise elbows while squatting

Warm-up front squat

Strength:
Wendler Week 3 Front Squats
Front Squat 1x5 @ 75%
Front Squat 1x3 @ 85%
Front Squat 1x1 @ 95%

Metcon:
Partner WOD
One partner runs 200 metersThe other insode flipping over cards from standard 52 card deck
Hearts = Push-ups
Spades = Box Jumps
Clubs = Squats
Diamonds = sit-ups
Jokers are 15 Burpees
Face Cards = 10 reps
Ace = 10 reps

CrossFit Yelm