08-22-2016

New Website: www.crossfit-yelm.com

Warm-up:
10 PVC Pass throughs
10 Prayer stretch
3x :15 second hollow hold hanging on the bar (active shoulders)
10 Push-ups

2nd warm-up:
1 minute tissue prep (calves/hamstrings/quads)
10 SLR with core activation
5 1/2 kneeling rotation each direction
30x each leg single leg jump ropes


Strength:
Wendler week 4 DeLoad 
Shoulder Press also known as Strict Press
40% x 5 reps
50% x 5 reps
60% x 5 reps

(do not use more weight)

Metcon:
21-15-9, for timeof:
Deadlift, 225/155lbs
Run, 800m