WOD 1: Overhead Squat 3-3-3-3-3 (record your 3RM)
WOD 2: AMRAP 15:00
$$: 20 Handstand Push Ups
Competitor WOD 1: Snatch Balance 5-5-5-5-5 (55%, 65%, 3 x 75% of 1RM OHS)
Competitor WOD 2: 3 rounds for time (but at a relaxed pace):
Competitor $$: work on kipping handstand push ups
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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