WOD 1: “Annie” 50-40-30-20-10 reps for time of:
WOD 2: 15:00 EMOM
$$: 5 partner spints + max L sit.
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3 rounds for time of:
Great classes today! 46 people tried something a little different (handstand walks and inch worms) and they all did awesome! Not everyone had Danielle’s perfect form but they did get a perfect workout with increased muscle activation! Highlights on the weakness challenge so far are that Nikki already beat her goal of 95 lb. overhead squats and John crushed double unders today getting more that 30 consecutive! Overall, it was a great Monday with classes back to a respectable level for a Monday and lot of awesome efforts! Big high-fives to new guys Eric V. and Evan F. on their first crossfit WOD today. Also, a shout out to Mike for nearly going 40′ on his hands after just trying this move a few times, Tammy also did amazing on the handstand walks (I think they are closet gymnasts, see picture)! See ya tomorrow!
Front Squats 3-3-3-3-3
10,9,8,7,6,5,4,3,2,1 reps of:
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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