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FRIDAY, DECEMBER 19, 2014

Workout of the Day: Tuesday 5-24-11

WOD1: 2 rounds for time:

  • Lunge 100m with med ball (20/15)
  • Run 800m with med ball
  • 20 reps of “Goat Work” or 40 Sit Ups
  • Rest 2:00

100m is out to the first speed bump and back. Regionals athletes use 45/25 plates overhead and do 30 GHD Sit Ups for goat work. Max time = 22:00

WOD2:

Thruster 2-2-2-2-2

Go for max weight, make sure hips are below knees on the squat!

$$: 25 Tire flips or 7 rope climbs





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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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