Workout of the Day: Monday 11-14-11

WOD 1: AMRAP 10:00

  • 7 Thrusters (115/75)
  • 7 Burpee Box Jumps (12″)

Thruster Scaling: A: 45/35 B: 75/45 C: Rx

Endurance WOD 2: AMRAP 20:00

  • Row 500m
  • 5 x Shuttle Runs w/3 squats at each end (30′)
  • Rest 30 sec.

Strength WOD 2: (default) Complete for funsies:

  • 50 Ring Rows (Rx = back on the ground + plate on chest 45/25)
  • 50 Push Ups (Rx = plate on back 45/25)

Each team members does all 100 reps, split up anyway, not for time (but a 20:00 max). Help your partner get his/her weight set. Do more than Rx if possible and scale as needed.Record total weight added for all reps.

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  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
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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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