WOD 1: Dumbbell Ground to Overhead x 100 (pairs, must touch the ground completely, Max 15:00)
A: 20/10 B: 25/15 C: 35/20 Elite: 45/35 (scale as needed between the groups and record weight and time)
WOD 2: Tabata Drills (8 rounds each, 20 sec. on 10 sec. off) Rest as needed berween for this WOD
$$: 1k Row or 200 double unders
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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