WOD 1: Kettlebell Sumo Deadlift High Pulls (1 KB), for max weight. 40-30-20-10
WOD 2: AMRAP 15:00
For the farmers walk carry one kettlebell or dumbbell in each hand, scaling groups: A: 26/18, B: 35/26 C: 53/44 E: 70/53
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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