Workout of the Day: Saturday 02-09-2013

WOD: 20 min to find 1 RM Clean and Jerk


3 Rounds for time of:

  • 1 min wall balls (20/15)
  • 1 min Farmers walk the length of the gym (70/52, rest the rest of min)
  • 1 min Bar Muscle ups (scale jumping bar muscle ups, pull ups or ring pulls)
  • 1 min Front Squats (75/45)
  • 1 min dumbbell russian twists (20/10) (russian twist – balance in v-sit position, hold weight in hands and twist to touch floor on both sides of body)
  • 1 min rest


9:00/10:00: Group Warm Up

WOD 1: 5 rounds for time:

  • 1 min Box Jumps (24/18)
  • 1 min Push Press (75/45)

rest 3 min………………

WOD 2: 5 rounds for time:

  • 1 min row for cals
  • 1 min 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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