MONDAY, JULY 28, 2014

Workout of the Day: Wednesday 3-12-2014

Warm up
Instructors Choice

Basics Class
Skill: Snatch 20:00, concepts and technique
WOD: AMRAP 15:00
* 10 PVC or Bar Power Snatch
* 8 Burpees junp over bar
* 12 Sit Ups
* 15 Squats

1. Snatch (30 reps for max total weight)
2. Partner WOD, teams of 2 for time:
* 10x Run 100m (5 ea. tag team style)
* 200 Double Unders (split equally) 800 single unders
* 40 Toes to bar, split equally

Open Participants
Nothing except light rowing, running, and skill work. Always small sets, about 5 reps.

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“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I r…Vonnie


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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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