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THURSDAY, OCTOBER 30, 2014

Workout of the Day: Thursday 3-13-2014

Warm up
Instructors Choice

Basics Class
Skill: Power Cleans (build to a heavy 3RM)
WOD: AMRAP 12:00
* 8 Ring Pulls
* 8 Box Jumps
* 8 KB Thrusters (26/18)
* 8 Sit Ups

Notes: The basics class will join the regular class on Thursday at 5:30p due to open viewing in the small box. WODs are coordinated. Two trainers.

WOD
1. Power Cleans 5-5-5-3-3-3 (record 3-rep max)
2. Complete for time:
* 20 Ring Pulls
* 30 Burpee Box Jump Overs (20”)
* 40 KB Thrusters (1KB 35/26# = Rx)
* 50 Sit Ups

Notes: 6:30 class cancelled or open gym in the small box, 7:30 in the small box.

Open Participants
Mobility and stability work only if hitting the WOD tonight or tomorrow.




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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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