Workout of the Day: Friday 7-11-2014

Warm up
Instructors Choice

Basics Class

Gymnastics Drills
Pistol – 10:00
* 20 reps on green band
* 18 reps on blue band
* 16 reps on red band
* 14 reps no band

Notes: Rest 1 minute between sets. Use the bands between the lifting racks. Use a small plate under your heel if you don’t have lifting shoes. If you get to a band that you cant complete then finish the rest however you can.

Oly Lifts
1RM Squat Clean Test – 20:00

15 Rounds for time: (max = time left in class)
* 2 Muscle Ups
* 5 Goblet Squats (70/44)

A: Sub 3x Ring Rows + 3 Push Ups for 1 MU
B: Sub 3x Ring Rows + 3 Ring Dips for 1 MU or 4 banded muscle ups
C: Rx

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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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