01-02-2017 "Stop the Slop Challenge WOD"

New Website: www.crossfit-yelm.com,


NORMAL HOURS ALL DAY!


Warm-up:
50 single jump ropes
10 Primal Pull Throughs with a push-up
10 Supermans and 10 Hollow rocks
Beat swing for 5 reps x 5 sets


Strength: 8 Min EMOM
Alternating
3 Overhead Squats
5 Toes to Bar

Metcon:
21-18-15-12-9-6-3 reps, for time of:

Wall Ball, 20/14 lbs
Deadlift, 115/75 lbs
Box Jump, 24/20 in

18:00 min time cap. Add 1 second for every rep not completed.



CrossFit Yelm