Workout of the Day: Sunday 5-5-2013

Before Class Warm Up: Run 800m, pass throughs, mobility hip/band stretching


Group Warm Up: 5:00 stretch and name game, 10:00 HSPU skill work


WOD 1: Partner row 1,500m (each person rows half, split up anyway)


WOD 2: AMRAP 15:00

  • 4 Handstand Push Ups
  • 6 Strict pull ups
  • 8 Kettlebell Sumo High Pulls (53/35)
  • Bear Crawl 40′

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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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