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MONDAY, SEPTEMBER 01, 2014

CrossFit Salem Workout of the Day: Saturday 4-23-11

Ladder WOD:

30 seconds at each station for max reps, 3 rounds!

  • Box Jumps 12″
  • Box Jumps 18″
  • Box Jumps 24″
  • Box Jumps 30″
  • Rest
  • Kettlebell High Pulls (53 lb.)
  • Kettlebell High Pulls (44 lb.)
  • Kettlebell High Pulls (35 lb.)
  • Kettlebell High Pulls (26 lb.)
  • Rest
  • Burpees
  • Lunges
  • Burpees
  • Lunges
  • Rest





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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

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