Archived WODS

This is an archived history of Narrows CrossFit WODs. For the latest WODs, check here.

October 22, 2013

STRENGTH:

1) The Following Complex OTM For 10 Minutes: Snatch 1st Pull + Snatch Pull + Vertical Snatch

 Notes: 1st pull is a snatch deadlift ending just below the knee caps, torso angle should remain constant.  You must pause at the knees for a count before completing your pull. Then return to a vertical torso in a high hang (in the pocket) for the squat snatch. Execution trumps weight here. 

CONDITIONING: 

5 rounds for total reps (M.U. + Burpees) of:

3 minute AMRAP:

30 Double-Unders (should not take more than a minute)
ME Muscle-Ups (4 rep cap) 
ME Burpees

*Rest 1 minute.

Notes:  Sub 2 Ring Rows + 2 Parallette dips for each Muscle-Up.