Workout of the Day: Tuesday 10-23-2012

Warm Up: Row 1,000m


Strength WOD: 8,7,6,5,4,3,2,1 reps for total weight of: (Max 18:00)

  • Back Squats
  • GHD Sit Ups (sum 2:1 Ab Mat if needed)

Note: Add add eight weights used to a total number (not multiplied by reps).



  • 5 Kettlebell Front Squats (53/35)
  • 5 Burpee Box Jumps (30″/24″)
  • 5 One Handed KB Swings (53/35)

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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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