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THURSDAY, OCTOBER 30, 2014

Workout of the Day: Tuesday 11-29-11

WOD 1: 5 rounds for time (15:00 Max)

  • 20 Pull Ups
  • 50 Double Unders (4:1 singles)

Scoring: time when finished or total reps completed in 15:00 (max = 350).

Scaling: A:12 Pull Ups/100 single unders B:15/150 C:Rx

Strength WOD 2: Deadlift Bodyweight x 50 (scale up or down as needed). 10 Ring push ups between sets.

(pick either if you are not in the challenge)

Endurance WOD 2: Complete:

  • Run 1 Mile (Anytime fitness loop or 4 x 400m runs)
  • Rest 3:00 Max
  • 3 x 200m Sprints (each for time)
  • Rest 3:00 Max
  • Run 1 Mile

$$: 2:00 Handstand Hold





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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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