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MONDAY, OCTOBER 20, 2014

Workout of the Day: Saturday 6-18-11

Warm Up: Med Ball Toss with Partner 4:00

WOD 1: Teams of two or three, complete for time:

  • Shuttle runs with a burpee at each end. Complete 30 as a team, one person at a time.
  • Bear crawl down, 3 push ups, lunge backwards back. Complete 20 as a team.
  • Complete 250 box jumps at 18″ as a team
  • Complete 5 partner sprints each.

$$: Anytime Fitness Loop Run





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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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