Yelm Wod Dogs

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





06-09-2016 "LuRong WOD4"

New Website: www.crossfit-yelm.com 

Warm-up:
3 rounds
Straight Leg raises x10 reps each leg
band on rack up high (two handed pull down shoulder width apart in the hang position) x10
barbell front rack elbows up x5 and then do 3 hang cleans
Fast boxer jumper rope or a shuttle run

Metcon:
The workout is a race against the clock with a 6-minute time cap. Every uncompleted REP of power cleans counts as a 1-second penalty and every 10-yard segment of the shuttle sprints that is not completed within the time cap counts as a 5-second penalty. The prescribed weights and movements are the same for all divisions.


10 Hang Power Cleans 
20 Yard Shuttle Sprint 
8 Hang Power Cleans 
40 Yard Shuttle Sprint 
6 Hang Power Cleans 
60 Yard Shuttle Sprint 
4 Hang Power Cleans 
80 Yard Shuttle Sprint 
2 Hang Power Cleans 
100 Yard Shuttle Sprint

LEVEL MEN WOMEN 
3 155 105 
2 105 75 
1 75 55