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THURSDAY, OCTOBER 02, 2014

Workout of the Day: Saturday 7-23-11

Bush Park Saturday! (Willamette Track WODs):

WOD 1: Complete for time: (10:00 max)

  • 10 yard run
  • 10 Push Ups
  • 10 yard run backwards
  • 10 Sit ups
  • 20 yard run
  • 10 Push Ups
  • 20 yard run backwards
  • 10 Sit ups
  • 30 yard run
  • 10 Push Ups
  • 30 yard run backwards
  • …..

And so on up to 50 yards and then back to ten!

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WOD 2: 800m, 400m, 200m sprint

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WOD 3: AMRAP 5:00

  • 10 yards lunges
  • 10 yards lunges backwards
  • 20 yards bear crawl
  • 20 yards bear crawl backwards

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What an awesome day, perfect weather, and about 25-30 people showed up to get a great start to their weekend! Remember next week we are back at the box at 9/10 with a BBQ at 11am. We will definately hit some more park WOD’s this summer!

 





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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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