Archived WODS

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

April 6, 2016

STRENGTH:

1a) 5 x 5 Deadlift
1b) 5 x 6 Back Rack Reverse Lunge (3 R/L)
* Climbing for each working to a heavy but smooth set.  Lunges taken from the floor. 

CONDITIONING:

With a Partner, 
3 Rounds For Time:
Row 40/32 Cals
- rest -
Row 20/16 Cals
- rest -
* While one partner is rowing, one is resting.  Each person does 3 full rounds.  The rower should read 320/288 at the end.  Mixed sex teams are fine, but you will row your respective cals.