Today we say farewell to a good CrossFitter and a great friend. Randy, you have been a tremendous inspiration to many athletes here at Stand Firm. Your CrossFit family wishes you the best.
Warm-up, (15min): Jog 400m. Walking Stretch
WOD: FAREWELL FRIEND
For Time:
Teams of 2 for RX, Teams of 3 for Scale:
400m. Run and 500m. Row
100 Box Jump Overs 24/20
100 Deadlifts 185/125
100 Wallballs 20/14
100 GHD Sit-ups
100 Wallballs
100 Deadlifts
100 Box Jump Overs
400m. Run and 500m. Row
Icing: Supine Twist 1 min ES then Seated Straddle 3 min.
Motivational Quote of the Week, “Hardships often prepare ordinary people for an extraordinary destiny.” C.S.Lewis