WOD 1: 2010 Sectional WOD 1: 5 rounds:
Scaling Options: A: 45/25 B: 95/65 C: Rx
Notes: Subs for rope climbs are a 20 sec. hold, climb from your back on the ground or 5 pull ups + 5 TTB.
WOD 2: Deadlift 10 sets of 5 reps (record total weight)
$$: 30 Handstand Push Ups
Sectional Athlete Optional WOD 1: 2010 Sectional WOD 1: 5 rounds:
Sectional Athlete Optional WOD 2: AMRAP 10:00
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
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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