09-16-2016

New Websitewww.crossfit-yelm.com

Today is OPEN Gym all day during all class times.  This means you can do any WOD you want or make up a WOD that you missed or strength.

Warm-up:
Side shuffle left and right
Butt Kickers down and back
Leg swings x15
Good Mornings with bar x15
Warm-up Deadlift

Strength:
Wendler week 1
Deadlift
1x5 @ 75%
1x5 @ 80%
1x5 @ 85%

Partner Metcon:

5 rounds (alternate with a Partner)
3 Snatches 115/75
5 Strict Pull ups
7 Weighted Sit-ups 45/25lbs

Mini Challenge WOD:
15-10-5
Wallballs
Bear Crawl 50 ft between each round
CrossFit Yelm