05-13-2016

New Website: www.crossfit-yelm.com

Today is open gym all day this means you can do any wod or strength you want!

"NO OLYMPIC LIFTING CLASS TONIGHT AT 6PM"
"GYM CLOSES AT 6PM TONIGHT"


Warm-up:
10x Prayer Stretch
10x PVC Pass throughs
Banded O/H Stretch
10x Goblet squat
10x Lateral Lunges


Strength:
Wendler week 2
Overhead Squat
3 reps @ 70%
3 reps @ 80%
3 reps @ 90%

Partner Metcon:
17 Minute AMRAP

Partner WOD:
One partner can work at a time. Other partner completes a 200m farmers walk. Switch out

75 Russian Twists
11 Hang Cleans 135/95lbs
10 Shoulder to Overhead 135/95lbs





CrossFit Yelm