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FRIDAY, OCTOBER 24, 2014

Workout of the Day: Wednesday 10-19-11

Skill: Pull Up technique (or muscle up)

WOD 1: Deadlifts (for style and weight, 20 min.)

  • 30 reps @ body weight – age (ex. Andy weighs 180 and is 35 = 145 lbs.)… warm up!
  • 20 reps @ body weight (while standing on a 25 lb. rubber plate (extended ROM)
  • 10 reps @ body weight plus ?? (with the weights sitting on a 45 lb. rubber plate, each side (shortened ROM)

WOD 2: Complete for time:

  • Run 800m (with a med ball (20/15))
  • 50 Lunges (with a med ball (20/15))
  • 40 GHD Sit Ups (sub = 80 Ab Mat Sit Ups)
  • 3:00 of plank 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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