Workout of the Day: Monday 2-27-2012

WOD 1: Overhead Squat 3-3-3-3-3 (record your 3RM)

WOD 2: AMRAP 15:00

  • Shuttle Run D&B x 3
  • 12 Pull Ups
  • 12 Pistols (one leg squats)

$$: 20 Handstand Push Ups


Competitor WOD 1: Snatch Balance 5-5-5-5-5 (55%, 65%, 3 x 75% of 1RM OHS)

Competitor WOD 2: 3 rounds for time (but at a relaxed pace):

  • 300m Row
  • 20 Wall Ball Shots (20/15)
  • 10 Pull Ups (Chest to Bar)

Competitor $$: work on kipping handstand push ups

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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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