Yelm Wod Dogs

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





12-13-2016 "Open 11.3"


New Website: www.crossfit-yelm.com

Don't forget to draw your name for secret Santa if you put your name in the buckets... Also, remember that its a white elephant gift...so it could end up in someone else hands.

Warm-up:
3 minutes on the assault bike plus 800 meter run


Skill Work:
Tababta abmat sit-ups
The tabata interval is 20 sec of work followed by 10 secs of rest for 8 intervals
Tabata score is the total reps performed in all the intervals.

Metcon:
Open 11.3
Warm-up Deadlift

21-15-9
Deadlift, 315/205lbs
Box Jumps, 30/24in

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