05-20-2016

New Website: www.crossfit-yelm.com

** NO OLYMPIC LIFTING CLASS TONIGHT DO TO REGIONALS IN PORTLAND**

Today is open gym all day so you can make up a strength or do a wod you missed or really wanted to do


Warm-up: 
PVC pipe game left and right (if PVC falls you must hold a plank the rest of the game)
10x wall squats
wrist mobility
with a partner is in bottom of squat use pvc in O/H Squat hand position and stand behind your partner and pull the PVC back, not allowing them to tip over

warm-up OH Squat

Strength:
Wendler Overhead Squat week 3
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%

Metcon:
15 minute amrap alternating A1 and A2
A1 Partner 1: heavy Russian KB Swings
A2. Partner 2: Handstand hold

If Partner 2 falls off the wall they switch after both partner have fallen
* both partners must do 50 abmat siups then go back to the kb swings and hs holds



CrossFit Yelm