10-05-2016

New Website: www.crossfit-yelm.com

Warm-up:
High kicks down and back 
10 Good Mornings
10 Supermans
10 Leg Swings laying down
warm-up deadlift


Strength: 
Wendler Week 4 Deload week
Deadlift 1x5 @
40%
50%
60%


LuRong challenge WOD REDO
3 rounds for time of:
400m Run
10 Clean and Jerks, 135/95lbs

Or

Metcon:
Every 1 minute for 15 min, alternating between:
10 calories on rower
7 Ring Dips
Hollow Hold, 1 min

Mini challenge WOD:

3 minute amrap
20 Mt Climbers 10 Goblet Squats
5 toes to bar

CrossFit Yelm