Paul and Dave’s Birthday WOD’s! (designed by Paul, can you guess his age?):
WOD 1:4 Rounds for Time of…9 – Push ups9 – Pull ups9 – Sit ups9 – Air squats9 – Push press (A-45/35, B-75/65, C-95/65, Bejan-155)9 – Ring Dips9 – Box Jumps (24/18)9 – Kettle Bell Swings (A-26, B-44, C-53, Bejan – you know what to do)9 – Ring Rows
Max time: 25:00 (unless your name is Paul, then you will finish!)
WOD 2:360 Double Unders (1080 Singles)
$$:Nothing… I don’t like cashouts, and it’s my Birthday, so I’m not gonna do one! (Paul)
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
Nov 8th - Gobbler Gauntlet @ Eugene Crossfit
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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