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MONDAY, NOVEMBER 24, 2014

Workout of the Day: Friday 12-23-11

WOD 1: Three rounds for time of: (20:00 max)

  • Dumbbell squat snatch, 15 reps, right arm (35/25)
  • 15 GHD sit-ups (sub 30 Ab Mat)
  • Dumbbell squat snatch, 15 reps, left arm (35/25)
  • 15 Toes to bar

Scaling: A: dumbbells 15/5, 20 Ab Mat sit ups. B: dumbbells 25/15, 30 Ab Mat Sit Ups, C:RX

WOD 2 Strength: Deadlifts 10-10-10

WOD 2 Endurance: 2,000m row, stop every 400m and do 25 push ups (all for time):

$$: 100 Box Jumps for time (18/12)





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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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