The Mobility
Standing Calf Stretch
The Warm-up
9:00 working through the following movements
Barbell STOH Build
The Met-con - Happy Birthday Coach!
Back in the day, when we were just a small CrossFit gym, when members had a birthday, we let them choose the movements they wanted to do in the WOD that day..... As expected, everyone that had a chance to do this filled their birthday WOD with all the movements they LOVED! Then came Tarkens birthday.... Instead of doing all the movements he loved, he decided to do movements he DID NOT love. Are we surprised?! So here is a WOD filled with running. And as most of you know, Tarken does not run in work-outs.... However, for the past 9 years, we have been doing this very same WOD in his honor. And no, it never gets easier.
However, we continue to show up, give it our best effort and celebrate the guy we call COACH!
For time with a 40:00 Time Cap
800m Run
600m Run
Barbell Shoulder to Overhead = Push Press or Push Jerk
400m Run
Prisoner Lunges = Reverse Lunges with your fingers laced behind your head.
200m Run
THEN:
Repeat the Round of 200/20
400/40
600/60
800/80
2022 Board Pic
The Finisher
SA OH Walk
