WOD 1: AMRAP 15:00
WOD 2: 30 reps for max total weight: Shoulder to Overhead (use racks, Max 15:00)
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WOD 1: Complete for time:
WOD 2: Tire Flips outside! 3 x 60m
WOD 1: 30 Snatches for max total weight (15:00)
WOD 2: AMRAP 15:00
Regular WOD: Complete for time:
Advanced WOD: “Brents Birthday WOD”
Notes: Record time for each WOD (yup, there is 2 up there), no rest between. Max time limit = none. Sub 2 x pull ups and 2 x dips for muscle ups.
WOD: “Murph Training” Complete for time:
A: Run 1 mile, 60-30-30 B: Run 1.5 Miles, 75-40-50 C: Rx E: + weight vest
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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