Sectional WOD 13.4
Warm up before class: Row 1,000m & 5:00 foam roller
Group warm up: Instructors choice (5:00 – 8:00)
Skill: “Deadlifts” with a “Clean Grip”
WOD: Complete for time: (Max 20:00)
Warm up before class: Run 800m, mobility
Group Warm up: 5:00 – 8:00 Instructors choice
Skill: “Kettlebell Swings” (Russian and American)
WOD: 10 rounds for time
Scaling: E: 30 unbroken double unders, 45 broken
Warm up before class: 1,000m row, mobility
Group Warm Up: Instructor choice (5:00-8:00)
Skill: “Power Snatch” 10:00 instruction, 10:00 to find 1RM
WOD: 7 rounds for time:
Pull Up Scaling: A: banded, B: strict, C: Strict (add weight if possible). E: Add 35/10 lbs.
2:00p 13.3 redo
Warm Up: 500m row, mobility, 5:00 group stretch
WOD: Complete for time:
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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