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FRIDAY, NOVEMBER 28, 2014

Workout of the Day: Friday 8-1-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
Toes to Bar Progressions:
* 2x 20 sec Hollow Rocks and 2x 20 sec Supermans
* 20x Hollow Body Tucks
* 20x V-ups
Vid (watch it!)

Oly Lifts
A. Snatch – EMOM 10:00
1 Squat/Power snatch (AHAP)

Conditioning
A. AMRAP 6:00
* 3 Back Squats (50% 1RM)
* 1 Rope Climb (sub 2x lowers, 20 sec. hold, or 10 Ring Rows)
B. Rest 3:00
C. AMRAP 6:00
* Run 100m
* 9 Toes to Bar




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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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