SUNDAY, JULY 05, 2015

Workout of the Day: Sunday 12-18-11

WOD: 10 rounds for time of:

  • 3 Power Cleans (Max Weight, goal = 205/115 or greater)
  • 2 Turkish Get Ups (53/35 one each hand)
  • 1 x down and back bear crawl


(Time changes depending on weight selected for cleans, added or subtracted at the end of the WOD):

  • 135/65 adds 5:00
  • 155/75 adds 4:00
  • 165/85 adds 3:00
  • 185/95 adds 2:00
  • 205/115 = No time added or subtracted at the end of the WOD
  • 215/125 subtracts 2:00
  • 225/135 subtracts 4:00
  • 245/155 subtracts 6:00

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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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