Yelm Wod Dogs

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

01-21-2016 "Open 11.3"

New Website:

10 Ring Push -ups
10 Primal Pull Throughs
Wrist Mobility
Shoulder Mobility with band

1x 20 rep Bench Press (Minus 45lbs) or
if you missed your last 20 rep redo it or
add 5lbs to your last successful 20 rep lift
10 Minutes Mobility

Metcon: Open 11.3
As many reps in 5 minutes as you can of:
Squat Clean, 165/110 lbs
Jerk, 165/110 lbs

You must complete the Squat Clean before moving on to the Jerk and you must complete the Jerk before moving on to the next Squat Clean.  If you miss a Jerk you may Power Clean the bar to set up you Jerk attempt.

No comments: