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FRIDAY, NOVEMBER 28, 2014

Workout of the Day: Monday 4-25-11

WOD 1:

Every minute on the minute for 15 minutes complete.

  • 3 Bodyweight Deadlifts
  • 1 Bodyweight Power Clean
  • 2 Bodyweight Front Squats

A: 1/4 BW, B: 1/3 – 1/2 BW, C: 3/4 BW, E: Full BW or more

Instructions: Record the number of successful trys out of 15 and the weight class.

WOD 2: Pick One or more

  • Row 2k
  • Run Anytime Fitness Loop (0.8 miles) twice.
  • 300 Double Unders
  • 15 Rope Climbs





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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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