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FRIDAY, AUGUST 01, 2014

Workout of the Day: Saturday 9-24-11

WOD 1: Teams of two:

One person runs 400m with a bumper plate while the other does max sit ups, alternate as fast as possible until each person gets 4 x 400m runs.

WOD 2: SuperTeams (of 4):

AMRAP 10:00

  • 10 Wall Ball Shots, alternate team members

Remaining team does 3 burpees for each 10 wall ball shots. Record total wall ball shots.

$$: 300 DU or 900 singles





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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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