Workout of the Day: Thursday 5-30-2013

Warm up before class: 1,000m row, mobility


Group warm up: Group stretch 5:00


Buy In: 50 burpees for time (jump on a plate). A: 25 B: 35 C: Rx


Skill: “Muscle Ups” 20:00

If you have 10 unassisted pull ups + 1 unassisted ring dip then you can work on muscle ups…. otherwise spend these 15:00 working on pull up skills and ring dip skills. Practice getting one with no band if possible. MU Teaching points:

  • false grip
  • banded muscle up (sitting in the band)
  • kip verses strict (on the pull and dip)
  • head through drills on the ground


WOD: AMRAP 15:00

  • 10 Ring Dips
  • 10 Ring Pulls (rows)
  • 20 Power Snatch (45/35 bar, from below knee)


Competitor WOD: AMRAP 15:00

  • 10 Muscle Ups
  • 20 Power Snatch (115/75)

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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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