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MONDAY, DECEMBER 22, 2014

Workout of the Day: Sunday 10-21-2012

WOD: “Tom

Complete as many rounds in 25 minutes as you can of:

  • 7 Muscle-ups
  • 155 pound Thruster, 11 reps (155/105)
  • 14 Toes-to-bar

Notes: Sub 15 Pull ups + 15 dips for the muscle ups

TomHidesite_Hero_th.jpeg

Enlarge image

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.


WOD Demo with Adrian Bozman – video [wmv] [mov] [HD mov]
Extended workout footage – video [wmv] [mov] [HD mov]



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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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