Yelm Wod Dogs

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





05-02-2016

New Website: www.crossfit-yelm.com


Warm-up:
10 primal pull throughs
Banded shoulder stretch
Banded hip extension stretch
Banded wrist mobility
3 Handstand holds with stretch
10 Heavy KB Squats


Strength:
Work to a Heavy Single Overhead Squat in 15 minutes


Metcon:
Cash in:
1 Min Max toes to bar

then 1 min rest

3 rounds: 15 min cap
200m Run
5KB Snatches left arm
5 kb OH left arm walking lunges
5 KB Snatches right arm
5 OH right arm walking Lunges

1 minutes rest after you finish 3 rounds

1 Min Max toes to bar

Advance: 70/53
RX 53/35
Beg: 35/26

Note: every t2b you take 5 sec. off your time.

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