Archived WODS

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

September 20, 2013

Jack1MartinHero.jpg

 STRENGTH: 

HB Back Squat, 3x3 @ 75%, 2x2 @ 85%, 2x2 @ 90% - rest 60 seconds between first 5 sets, rest as needed for last 2. 

Notes:  We will be starting a new squat program, before we start we need to test both back squat and front squat numbers.  This will be our prep week for those tests, please keep up with your mobility work.   

CONDITIONING: 

"Jack" ... Ya ya, Kinda Modified... But we still love him.

Complete as many rounds as possible in 20 minutes of:
10 x Push Press (115/75)
10 x KB Swings (53/35)
10 x Wallball Shots
200m Run

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.