Workout of the Day: Thursday 7-31-2014

Warm up
Instructors Choice

Basics Class
Skill: Hang Cleans
WOD: AMRAP 15:00
* 10 Squats
* 6 Hang Cleans (75/45)
* 6 Burpees over the bar
* Rest 30 sec.

Gymnastics Drills
Handstand Push Up Drills – 10:00
A. 8 Wall Walks
B. 3x 30 sec. hold against wall
C. 15 HSPU (pike on boxes or strict on the wall)

Oly Lifts

3 rounds for time:
– Row 500 Meters
– 35 Burpee + 6 Mountain Climbers Complex*
– Run 400m

* Note: 1 Burpee + 6 knee to elbow mountain climbers, 3 each leg then continue the burpee.
A: 2 rounds, B/C: Rx

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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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