Lots of PR’s today… I guess this strength programming is working!
Strength WOD 1: Back Squat 100-5-4-3-2-1 (18:00 max)
Note: the 100 reps should be with the bar only or a really light weight. Record Max.
Endurance WOD 1: 2 x 500m rows with 2:00 rest in between then 2 x 400m runs with 2:00 rest between.
WOD 2: Complete for time: (max = 20:00)
$$: 3 Partner Sprints
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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