07-08-2016

New Website: www.crossfit-yelm.com

Warm-up:
400 meter group run (Pose running)
high kicks down
butt kickers back
10 jumping lunges each leg
10 good mornings with the bar
warm-up back squat


Strength:
Wendler week 2 Back squat
3 reps at 
70%
80%
90%

Metcon:
Partner WOD:
12 Mins
you and your partner must complete 100 dubs and 40 thrusters (95/65#)
you can both work at the same time. But only one partner can do dubs at a time. same for thrusters. Each partner has to do a min of 25 dubs and a min of 15 thrusters. Once complete each of you must do 60ft  of wheel barrow walking. with the remaining time you and your partner will row for calories and do burpees. Score is sum of calories and burpees. Trade as often as you want.

CrossFit Yelm