WOD – “Hang on”
9 Hang snatch (115/80)
12 Bar facing burpees
15/10 cal assault
Rest :90 after each round
4 rounds for total time
This is a sprint. The barbell is slightly heavier than classic movements, but the lower reps should allow you to progress through them. If you cannot go unbroken, go for a 5/4 split. After the hang power snatch, full speed ahead!
Effort is about 85-90% effort (VO2Max) and in the rests you should attempt to take in THIRTY deep diaphragm breaths – it doesn’t matter how, just get the O2.
**SAVE THE DATES**
Saturday, November 4th – Pediatric Brain Tumor Fundraiser!!
Monday, November 6th – DEXA Body Scan + RMR onsite at NBK
November 13th – 3:30pm Yoga Class at special rate for NBK members @ Yoga Life Studio in Historic Roswell (potent focus on opening lumbar spine, ankle mobility, and hips too)
Friends-Giving November – to be announced
December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online)
Holiday December Party – Beautiful Dinner and Social Event, to be announced