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WEDNESDAY, NOVEMBER 26, 2014

Workout of the Day: Wednesday 6-20-2012


Wow… a new record today: 95 people converted to steel eating mountains of muscle and courage!

WOD: “MR. JOSHUA” Five rounds of:

  • Run 400 meters
  • 30 Glute-ham sit-ups
  • 250 pound Deadlift, 15 reps (250/175)

Scaling groups:

  • A: 4 rounds, Ab Mat Sit Ups, DL 135/95
  • B: 5 rounds, Ab Mat Sit Ups, DL 185/135
  • C: Rx

Joshua Harris
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. First posted 10 October 2008





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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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