Yelm Wod Dogs

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





08-08-2016 "Fight Gone Bad"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
100 single jump ropes
Scorpion Stretch 10 on belly 10 on back
10 Primal Pull Throughs
10 Ring Rows
x2 rounds

Strength:
Week 2 Wendler Strict Press
1x3 @ 70%
1x3 @ 80%
1x3 plus @ 90%

Warm up LEGS!!  lateral lunges
Metcon:
3 rounds, 1 minute per station
Wallball 20/14, 10ft
SDHP, 75/55lbs
Box Jumps, 20 in
Push Press, 65/55lbs
Row for Calories
Rest 1 minute
Rotate immediately to the next station every 1 min. the clock does not or reset between stations

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