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THURSDAY, JULY 24, 2014

Workout of the Day: Friday 5-27-11

WOD 1: Clean and Jerk 5-5-3-3-1-1 (25:00 max)

WOD 2: Pick One (or more):

  • Run 2 x Anytime Fitness Loops (1.6 miles total).
  • 10 x Rope Climbs
  • 50 Handstand Push Ups
  • 75 Box Jumps at 24″/18″ (30″/24″ for E groupers)
  • 100 Ring Push Ups
  • 100 Ring Rows





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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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