Workout of the Day: Monday 6-17-2013

Warm up: Row 500m, mobility


Group Warm Up: 3 x 200m run for time


WOD 1: EMOM 8:00

  • 1 Clean + 1 Jerk (80-90%), record numbers.


WOD 2: “Garry’s Birthday WOD” 

Complete for time, split up anyway:

  • 61 burpees
  • 61 situps
  • 61 chin-ups (bands ok)
  • 61 box jumps or box step-ups (24″/20″)
  • 61 kettleball swings (53/35)
  • 1 rope climb or rope hang or 1 minute plank
  • Run 600m

Scaling Groups: A: 31’s, 45’s, 61’s (Rx)

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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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