FRIDAY, JULY 25, 2014

Workout of the Day: Wednesday 3-27-2013

Warm up before class: Row 1,000m & 5:00 foam roller


Group warm up: Instructors choice (5:00 – 8:00)


Skill: “Deadlifts” with a “Clean Grip”

  • 5:00 Instruction
  • 12:00 – 50 reps @ 50-60% of 1RM


WOD: Complete for time: (Max 20:00)

  • 20 Box Jumps (30″/24″, or step ups)
  • 30 Sit Ups
  • 40 Squats
  • 50 Lunges
  • 40 Squats
  • 30 Sit Ups
  • 20 Box Jumps


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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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