09-09-2016 "911 Hero WOD"

New Website: www.crossfit-yelm.com

BRING A FRIEND FOR FREE TODAY

TODAY IS OPEN GYM ALL DAY DURING ANY CLASS TIME. MAKE UP A WOD OR STRENGTH THAT YOU MISSED OR DO ONE THAT YOU HAVE ALWAYS WANTED TO DO

Warm-up:
10 HRPU
10 Air squats
10 Ring Rows



Metcon:
Partner WOD
1 mile run together
11 box jumps 30"
11 Thrusters 110/75lbs
11 Burpee Pull-ups
11 Power Cleans 175/125lbs
11 Handstand Push-ups
11 Kettlebell Swings 70/53lbs
11 Toes-to Bars
11 Deadlifts 175/125lbs
11 Push-jerks 110/75lbs
1 mile run together



CrossFit Yelm