WOD 1: “2011 Sectionals WOD # 3″: AMRAP 5:00
Note: Notice I dropped the weight, the actual sectionals weight was 165/110… but in order to not burn out this week we will go a little lighter. As a goal you should get about 20% more reps than you did in the 2011 sectionals.
Scaling: A: 45/35 B: 75/45 C: 95/65 E: Rx
WOD 2: (Strength): 2 rounds, complete for max total weight lifted + distance.
WOD 2: (Endurance): AMRAP 15:00
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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