Workout of the Day: Thursday 6-16-11

WOD 1: EMOM 10:00 (every minute on the minute) complete:

  • 1 Clean and Jerk (full squat)
  • 20 Double Unders

Scaling Weights: A: 65/35 B: 95/65 C: 135/95 E: 165/110


WOD 2: 50-40-30-20-10 (Max = 20:00)

  • Toes to Bar
  • Burpees

A: Start at 30, B: Start at 40, C: Start at 50 and jump on a 45 lb. plate with hips open (no clap OH)


$$: 5 partner sprints outside between the speed bumps

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  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
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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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