09-26-2016

New Website: www.crossfit-yelm.com


Warm-up:
10 Lateral lunges with kb
15 Kb Swings
10 Broad Jumps
15 banded Goodmornings

Warm-up you deadlift
Strength:
Wendler week 3
Deadlift series
1x5 at 75%
1x3 @ 85%
1x1+ @ 95%
Metcon:
For Time:
Run 400m
--then--
30 Snatches, 135/95lbs
--then--
Run 400m

Mini Challenge WOD:
5 Ring Push ups
10 Hollow Rocks
200 Meter row
x3 rounds

CrossFit Yelm