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SATURDAY, NOVEMBER 01, 2014

Workout of the Day: Tuesday 12-20-11

Lots of PR’s today… I guess this strength programming is working!

Strength WOD 1: Back Squat 100-5-4-3-2-1 (18:00 max)

Note: the 100 reps should be with the bar only or a really light weight. Record Max.

Endurance WOD 1: 2 x 500m rows with 2:00 rest in between then 2 x 400m runs with 2:00 rest between.

WOD 2: Complete for time: (max = 20:00)

  • Push Ups (100 – your age, E group: on rings)
  • Bear Crawl down and back x 10 )backwards on the way back)
  • 150 Double Unders (600 singles)
  • 50 Ring Rows

$$: 3 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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