Yelm Wod Dogs
The Movement Fix
09-21-2016 "LuRong 2013"
New Website: www.crossfit-yelm.com
Warm-up:
800 meter run with wallball
15 Back ext
leg swings with core activation x15
10 Medball clean wallballs
warm-up deadlift with a partner
Strength:
Wendler Week 2
Deadlift
1x3 @ 70%
1x3 @ 80%
1x3 @ 90%
Metcon:
50 Thruster 95/65/35
50 Toes to bar scaled knee tucks or abmat sit ups
Mini Challenge wod:
200 Meter farmer carry with 20lbs each hand
5 Manmakers
100 meter farmer carry
3 Manmakers
50 meter farmer carry
1 Manmaker
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