Workout of the Day: Monday 11-21-11

WOD 1: “2011 Sectionals WOD # 2″: AMRAP 15:00

  • 9 Deadlifts (155/100)
  • 12 Push Ups (hand release)
  • 15 Box Jumps (24″/20″)

Scaling: Scale weights and box heights as needed.

WOD 2: (Strength):Complete for max weight

  • Bench Press: 5-4-3-2-1
  • Complete 10 GHD sit ups in between each set of Bench Press

WOD 2: (Endurance-Default) Tabata Drills (8 rounds each, no rest between):

  • Shuttle Runs (40′)
  • Mountain Climbers
  • Touch n’ Goes (squat and touch the ground, jump and clap overhead)

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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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