Workout of the Day: Sunday 11-20-11

WOD 1: “Nasty Girls” 3 rounds for time of:

  • 50 Squats
  • 7 Muscle Ups
  • 10 Hang Power Cleans (135/95)

This classic Crossfit WOD is one from the archives! Scale the cleans as needed. Scaling for the muscle ups will be 15 ring dips + 15 ring pulls. Gonna be awesome, see you there!

Endurance WOD 2: Row 2,000m

Strength WOD 2: Press 5-5-5, Push Press 3-3-3, Push Jerk 1-1-1

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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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