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THURSDAY, OCTOBER 23, 2014

Workout of the Day: Tuesday 10-18-11

It can’t all be lifting folks! The weather is supposed to be great, lets get outside! Have fun 5am crew!

WOD 1:

  • Warm up: Jog 800m
  • Group Dynamic Stretch: Butt Kickers, High Knees, Samson Stretch, Grapevine, etc.
  • 10 x spints between the speed bumps (about 50 yards)

WOD 2: Teams of two: Three rounds for max calories/reps.

  • One person rows for 2:00 while the other does max push ups
  • Rest 1:00 as a team, then switch

Record your individual and team total calories + push ups. Each person rows 3 times and does max push ups three times.

$$: 50 Water-pipe overhead Squats





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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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