Warm Up: Run 200m, 40 Squats (5 burpees every 10 squats)
Adv. WOD: “Annika’s Birthday WOD”
Teams of two: 22 rounds for time and weight of:
Note: In this WOD you need to add weight to the bar each round. If one partner cannot continue then he/she just does double unders. Starting weights are:
Reg. WOD: 22 rounds for time:
Skill Work: Use the rest of class for skill work, examples are:
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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