Workout of the Day: Wednesday 4-24-2013

Warm Up Before Class: Row or run some distance or until you feel warm.


Group Warm Up:

  • 25 Tire Flips
  • 25 Tire Jump In/Outs
  • 100 Double Unders.
  • Group Stretch.


WOD 1: EMOM 12:00

  • 7 Hang Squat Cleans (115/75)

Scaling Groups: A: 75/45 B: 95/65 C: Rx E: 135/95


WOD 2: Complete for time: (Max 15:00)

  • Run 400m
  • 100 Double Unders (350 s.u.)
  • Run 400m
  • 100 Double Unders
  • Run 400m

Scaling Groups: A: 200m Runs, 100 single unders, B/C: Rx E: Add 20 lb. med ball to the run


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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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