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SATURDAY, AUGUST 23, 2014

Workout of the Day: Wednesday 9-26-2012


Strength WOD 1: Weighted Pull Ups 5-5-4-4-3-3-2-2 (record total weight, Max 10:00)

Notes: For people who can’t add weight to pull ups:

1. 50 Pull Ups or 10:00 whatever comes first (split into small sets and focus on technique and getting off bands!).

2. New people 30-40 pull ups only.

 

Strength WOD 2: Weighted Dips 5-5-4-4-3-3-2-2 (record total weight, Max 10:00)

Notes: For people who can’t add weight to dips:

1. 50 reps or 10:00 whatever comes first (split into small sets and focus on technique and getting off bands!).

 

METCON: Complete for time, split up any way: (20:00 Max)

  • Row 100 Calories
  • 100 Overhead Lunges (45/25 plates)
  • Bear Crawl D&B x 10

Scaling Groups: A: 50 Lunges @15/10, Bear Crawl x 5 B: 75 Lunges @ 35/15, Bear Crawl x 8.





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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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