Workout of the Day: Thursday 1-19-2012

WOD 1: Back Squat 3-3-3-3-3

WOD Demo with Dave Lipson (520 lbs. from a guy not much over 200)

WOD Demo with Rob Orlando

Note: New people will instead perform 100 perfect box-back squats with just the bar and a box.

WOD 2: Three rounds for time of: (Max 15:00)

  • 40 Push Press (45/35)
  • 30 Ring Pulls
  • 20 4′ Broad Jumps (one mat)

$$: 3 x 400m Rows, 1:00 rest between.

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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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