Workout of the Day: Sunday 5-26-2013

Warm up before class: Run 8000m, mobility


Group Warm up: 5:00 instructors choice


Skill: L Sit, Tabata 8 rounds

Note: Set up rings as low to the floor as possible and still be able to keep you feet off for 20 sec.


Strength: 20:00 to find 1RM Back squat


METCON: Row 2,000m for time


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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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