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WOD 1: 2 rounds for max total reps:
WOD 2: 30 rounds for time (not a typo, max = 12:00).
WOD 3: For time, split up anyway: (Max 12:00)
$$: 3 partner sprints
WOD 1: 10,9,8,7,6,5,4,3,2,1 reps for time of: (18:00 Max)
Strength WOD 2: Bench Press 2-2-2-2-2-2-2-2
Note: 20 second Ring Pull Holds (chest to rings) between each set (parallel to floor).
Endurance WOD 2: 4 rounds for time (18:00 Max)
$$: Group Stretch
“Wood” Hero WOD: 5 Rounds for time of:
A: 3 rounds @ 45/15 B: 4 rounds @ 75/45 C: Rx
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
$$: 10 Ring Handstand Push Ups or 5 partner sprints
WOD 1: AMRAP 10:00
Notes: Subs for muscle ups will be either 10 banded muscle ups or 7 dips + 7 ring rows
Strength WOD 2: Front Squats 3,3,3,3,3 (10 GHD sit ups between sets or 20 Ab Mat)
Endurance WOD 2: AMRAP 20:00
$$: 5 x partner sprints
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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