Workout of the Day: Monday 7-7-2014

Warm up
Instructors Choice

Basics Class

Gymnastics Drills
Max dead hang pull ups – 5:00 Notes:
1. Full extension each rep!
2. Bands are acceptable,
but note the band you used so you can repeat the same band for testing at the end of the cycle.

Oly Lifts
1RM Squat Snatch Test – 20:00
* Group technique – 5:00
* 15:00 to establish 1RM

2 rounds for max reps:
* 1:00 Box Jumps (30”/24”)
* 1:00 Kettlebell Swings (53/35)
* 1:00 Rest
* 1:00 Burpees
* 1:00 Pistols
* 1:00 Rest

Scaling: as needed, E: 25 lb. plate deficit burpees.

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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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