Workout of the Day: Tuesday 7-8-2014

Warm up
Instructors Choice

Basics Class
Skill: Deadlifts (Find 1RM)
WOD: AMRAP 15:00
* 10 Lunges
* 8 Ring Rows
* 6 Burpees
* Rest 30 sec.

Gymnastics Drills
Handstand Push Up Drills – 10:00
A. 8 Wall Walks
B. 3x 30 sec. hold against wall
C. 15 HSPU (pike on boxes or strict on the wall)

Oly Lifts
1RM Power Clean Test – 20:00

Complete for time (max 12:00)
* 40 Wall Ball (20/14)
* Run 100m (with med ball 20/14)
* 30 Wall Ball
* Run 200m (with med ball 20/14)
* 20 Wall Ball
* Run 400m (with med ball 20/14)
* 10 Wall Ball

A: 20,15,10,5 (100m runs only)
B: 30,20,10,10
C: Rx
E: 50,40,30,20

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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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