Just a heads up, this weekend will be Steve's last here at Narrows. For those of you that have been living under a rock, he will be moving to Fort Collins, Colorado to begin his career in beer and beards (not sure which one comes first). To give him a proper good-bye, we will be holding a farewell WOD at 6:30pm this Saturday. WE WILL NOT HAVE A MORNING WORKOUT.
We will be holding a 21 and older WOD immediately following for anyone that would like a challenge (-:
“Fight Gone Bad”
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Hang Power Clean, 75/55
1 min Box Jumps, 20″ – not Games standards.
1 min Push Press, 75/55
1 min Row for Cals
1 min Rest
* We will run two groups through this workout, one will be judging and counting for the other, then they will switch. We will be going over movement standards before the workout and I would like everyone to strictly hold their partner to those standards. This will be a great prep for the CrossFit Open where all will be held to a tight standard. (this should be nothing new...)
** Hang Cleans will be taken below the knee every rep. Box jumps may be rebounding.