New Website: www.crossfit-yelm.com
Warm-up:
High kicks down and back
10 Good Mornings
10 Supermans
10 Leg Swings laying down
warm-up deadlift
Strength:
Wendler Week 4 Deload week
Deadlift 1x5 @
40%
50%
60%
LuRong challenge WOD REDO
3 rounds for time of:
400m Run
10 Clean and Jerks, 135/95lbs
Or
Metcon:
Every 1 minute for 15 min, alternating between:
10 calories on rower
7 Ring Dips
Hollow Hold, 1 min
Mini challenge WOD:
3 minute amrap
20 Mt Climbers
10 Goblet Squats
5 toes to bar
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