Technique: Overhead Press, Power Snatch
WOD 1: 30 Overhead Press
WOD 2: “Fight Got Worse” 3 rounds, 1:00 each station for total reps
$$: 3 x partner sprints
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Technique: Sled Drags, Deadllifts
WOD 1: 6 sled runs
WOD 2: “RANKEL” AMRAP 20:00
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel. First posted January 7 2011
Technique: Weighted Lunge
WOD 1: 50 Weighted Lunges
WOD 2: AMRAP 12:00
$$: 2:00 Plank Hold
Technique: Box Squat
WOD 1: 50 Box Squats with a bar in the low back position
WOD 2: “BRADLEY”
10 rounds for time of:
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan. First posted August 17 2011
$$: 50 Tire Sledge Hits
WOD 1: Hang Power Cleans + Jerk
WOD 2: AMRAP
$$: Sled Drags!
Nov 8th - Gobbler Gauntlet @ Eugene CrossFit
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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