Workout of the Day: Wednesday 7-9-2014

Warm up
Instructors Choice

Basics Class

Gymnastics Drills
Toes to bar Drills – 8:00
A. 3x 20 sec. hollow rocks
B. 3x 20 sec. supermans
C. 20 Kip Swings
D. 20 Toes to bar (or as high as possible).

Oly Lifts
1RM Jerk Test – 20:00

AMRAP 12:00
* Buy In: 1000m Row
* Rounds in remaining time:
o 20 KB Thrusters (44/26)
o 20 Supinated Bar Rows (back on ground = Rx)
o 20 Mountain Climbers (knees touch elbows = Rx)

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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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