Workout of the Day: Monday 11-28-11

Strength WOD 1: (Max 15:00)

  • Front Squat 5-5-5
  • Back Squat 5-5-5

Endurance WOD 1 (default): AMRAP 15:00

  • Row 300m
  • Rest 30 sec.
  • 15 Burpees
  • Rest 30 sec.
  • Run 400m
  • Rest 30 sec.

Count each activity as 1 point when completed. Three rounds + the row = 10 pts.

WOD 2: 3 rounds for time of: (Max 20:00)

  • 30 Box Jumps
  • 20 Lunges (95/65, in front squat position)
  • 15 Push Press (95/65)

Scaling: A:45/35 B:75/45 C:Rx E:135/95

$$: 6 Partner Sprints



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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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