Workout of the Day: Friday 10-26-2012

Warm Up: Bar Only – 30 Front Squats, 30 Hang Power Cleans, 30 Jerks


Skill Work: 10:00 – 8 Partner Sprints or Banded Muscle Up Practice


WOD: Complete for time, split up any way: (Max 22:00)

  • 50 Bodyweight Deadlifts
  • Row 1000m
  • 50 OH Lunges (45/25)
  • 50 “Hang” Sumo High Pulls (KB 70/53)
  • 100 Push Ups (E: On dumbbells)

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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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