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THURSDAY, OCTOBER 02, 2014

Workout of the Day: Monday 8-22-11

WOD 1: “Amanda” 9-7-5 reps for time of:

  • Muscle Up
  • Squat Snatch (135/95)

Alternate WOD 1: (if you can’t do both items above)

For time complete 90-60-30 reps of:

  • Hang Squat Snatch
  • Double Unders (3:1 Singles)

Max time = 15:00, Scaling groups: A :PVC/PVC, B: 15/15, C: 45/35, E: 65/45

WOD 2: Run 1,600m + 80 push ups, split anyway (Max: 15:00)

$$: 02:00 Handstand Hold





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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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