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THURSDAY, NOVEMBER 27, 2014

Workout of the Day: Saturday 5-21-11

WOD 1:

10 x Sprints between the speed bumps. Get a partner and tag each other so you have some rest in between! Not for time…. for speed!

WOD 2:

Down and back 1 time between the speed bumps (about 85m), lunges and every 2 you stop and do 3 squats!

WOD 3:

On the rubber mats outside. 3 rounds for time of:

  • 25 Sit Ups

  • 25 Push Ups
  • 150 Single Unders (Jump Rope).





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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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