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THURSDAY, DECEMBER 18, 2014

Workout of the Day: Tuesday 11-15-11

Strength WOD 1: Power Clean Ladder: Two rounds for max reps at each station. Rest 2:00 between rounds.

Bars will be set up in the following sequence, you will have 30 seconds to get max reps and then 30 seconds to rest between stations.

Heavy Ladder: 95, 115, 135, 155, 185

B Group Ladder: 65, 75, 85, 95, 115

A Group Ladder: 35, 45, 55, 65, 75

 

Endurance WOD 1: EMOM 12:00 (default)

  • 12 Mountain Climbers
  • 6 Jumping Squats
  • 3 Hand release push ups

B group: 15,8,5 C group: 20,10,6

WOD 2: 30-30-30-30 reps for time of:

  • Double Unders (4:1)
  • Sit Ups (Rx = GHD, 15 each round)

Note: Rx group, every missed double under attempt adds 5 Ab Mat sit ups (or 3 GHD) to the following round.

 

$$: 4 Partner Sprints





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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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