WOD 1: AMRAP 15:00
WOD 2: Row as many meters as possible in 15:00
$$: 40 Ball Slams
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WOD 1: Complete each with a 1:1 work:rest ratio. So if yourun the 400m in 1:15 then rest that long before the next run. Record each.
WOD 2: Tabata Drills (20 seconds of max reps, 10 seconds of rest for 8 rounds)
WOD 1: Max 1-rep Squat Clean
WOD 2: Complete for time:
WOD 1: “Annie” 50-40-30-20-10 reps for time of:
WOD 2: Teams of two, complete for time:
This one is for Annika, she requested it for her birthday, kill it girl!
“WITTMAN” Seven rounds of:
Scaling Groups: A: KB (26/18), Clean (45/25), Box – 12″ B: KB (35/26), Clean 75/45, Box = 18″ C: Rx
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. First posted February 10, 2011
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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