Yelm Wod Dogs

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





01-18-2016 "Hero Nate"

New Website: www.crossfit-yelm.com

Warm-up:
Do each movement for :15sec
Arm Circles
Arm Swings
Cat/ Cow
Cow position arm reach through
downward dog
Wrist mobility
Scorpion stretch with out the leg
Cobra pose
Rib Pulls
Single leg swings (1 knee up laying on back)
Backward  Bridge

warm-up Push press / elbow mobility
Strength:
Wendler Week 2
Push Press
70% 80% 90%
x3 reps


Metcon:
Hero Nate
20 Minute AMRAP
2 Muscle ups
4 HSPU
8 KB Swings 70/50lbs

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