Yelm Wod Dogs

303 Creek St Unit 1&2 Yelm, Wa 98597
Annie Cell 206-914-6929

09-22-2015 "Open 11.5"

New Website:

Run/Bike or Row on your own
5 minutes into class as a group:
Core activated Leg Swings on the rig (Use a band)
Triplanier Hip Ext.
Lunge with stretch
10 Supermans/10 Hollow Rocks

Metcon: 20 mins into class
Complete as many rounds as possible in 20 minutes of:
5 Power Cleans, 145/100lbs
10 Toes to bars
15 wallballs,20/14 lbs, 10ft 

Check out:
4- 100m sprints, rest 1 minutes (not timed)

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