Workout of the Day: Monday 3-10-2014

Warm up
Instructors Choice

Basics Class
Skill: Handstand Push Ups, go over scaling options starting with Box HSPU.
WOD: AMRAP 15:00
* 5 HSPU
* 10 Kettlebell Deadllifts
* 3 D&B Shuttle Runs
* Rest 30 sec.

1. Back Squat 3-3-3-3-3 (record all)
2. Complete for rounds:
* Run 800m
* AMRAP 9:00
o 3 Handstand Push Ups
o 7 Burpees Bar Touches (6” over reach)
o 14 Med Ball Thrusters (20/14)

Open Participants
Submit scores by 5:00p!! Join the regular class for the WOD, go 80% max.

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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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