AMRAP 12:00, rest 4:00, then AMRAP 12:00 again! Roll the dice and whatever number comes up you do that activity! This was a great WOD and a big thanks to the 28 peaople that made today awesome!
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WOD 1: “Karen” 150 Wall Ball Shots for time (20/15 @ 10′)
WOD 2: 500m Row for time.
WOD 3: Tabata:
WOD 1: Kettlebell Sumo Deadlift High Pulls (1 KB), for max weight. 40-30-20-10
WOD 2: AMRAP 15:00
For the farmers walk carry one kettlebell or dumbbell in each hand, scaling groups: A: 26/18, B: 35/26 C: 53/44 E: 70/53
WOD 1: “Lynne” 5 rounds for max reps:
This WOD is not for time, but we will stop in time to complete the second WOD. Record total reps and BW used (Ex. 120 reps @ 1/2 BW + red band). Bodyweight bench means if you weight 165 lbs. then 165 lbs. is what you bench.
WOD 2: AMRAP 10:00
WOD 1: Overhead Squats 5-5-5-5-5
WOD 2: Weighted Lunges 8-8-8-8-8 (bar on back)
WOD 3: Complete for time (10:00 Max)
$$: 50 Hip Extensions
Aug 23rd-24th - Oregon Summer Games in Bend
Sept 6th - Summer Slammer @ Mcminville Crossfit
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
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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