06-23-2016 "Three Shorties"

New Website: www.crossfit-yelm.com

Warm-up:
10-15 minutes mobility
--Then--
Group 800 meter Run (Pose Running)
with PVC
10 Pass throughs
10 Lateral lunges
10 Prayer stretches
10 Good mornings


Skill:
GO Over Movements
Deadlift
HSPU
Cleans
Ring Dips
Thrusters
Pull-ups

Metcon:
A variation of 3 girls, one bar wod. use usual Rx weights for each girl, preload bar for easy switching between mini wods.

Complete for time:
9-6-3 Diane Deadlift and HSPU's 225/155 lbs  
9-6-3 Elizabeth Cleans and Ring Dips 135/95 lbs 
9-6-3 Fran Thrusters and Pull-ups 95/65lbs
CrossFit Yelm