Archived WODS

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

September 26, 2014

STRENGTH:

1a) 5 x 7 - Bench Press, H.A.P.

1b) 5 x 7 - Pendlay Row, H.A.P.

** Try to find a heavy set for both movements and stick with it for all 5.  If it's not hard you aren't getting stronger, start heavy. 

CONDITIONING:

ASCENDING LADDER FOR 7 MIN:
20 DU, 1 Power Snatch (115/80)
20 DU, 2 Power Snatch 
20 DU, 3 Power Snatch ... etc.