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SATURDAY, AUGUST 30, 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

WOD
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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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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