CrossFit Salem South, CrossFit West Salem – Home WOD

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1: General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)
Sub row for 400m run

2: Tempo Squats (5×5)

Back, Front or Overhead


3=sec eccentric(lowering)

0=sec rest in bottom

1=sec concentric(standing)

0=sec rest to next rep

Build to heaviest 5×5.

Equipment modifications:

Use any weights that you have, use the tempo squat protocol. If light do 5×10 rep scheme.

3: Metcon (Time)

For time:

21 DB Thrusters

400m Run

18 DB Thrusters

400m Run

15 DB Thrusters

400m Run

*DB thruster is with 2 DBs

No equipment, grab an odd object

No Rx’d weight. As heavy as possible while being able to maintain mostly unbroken thruster sets.

*First person to post on wodcrushers what the significance of this wod is, wins a prize. Trainers can’t win…

4: Metcon (Time)

Daily Challenge!!

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