Workout of the Day: Wednesday 7-30-2014

Warm up
Instructors Choice

Basics Class

Gymnastics Drills
Pistols – 10:00
* 2:00 banded ankle mobility
* 20x narrow stance air squats
* 30x lunges
o 10 step back lunges
o 10 step back point toe lunges
o 10 step back toe up lunges
* 30x banded or unbanded pistols
Watch this video!

Oly Lifts
Push Jerk 10×1 (AHAP) 10:00

A. EMOM 7:00
* 50 Double Unders
* Max Pull Ups
Scaling: Scale the double unders to something you can get done in 35-40 sec. (30, 40 DU) etc… remember you can sit out minutes on an EMOM if it helps get a better score!

B. Rest 3:00
C. 15-12-9 reps of:
* Box Jumps (36/24”)
* Thrusters (1KB 53/35)


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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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