WOD – “Candy Corn Crush”
100’ prowler push (90/60)
rest 2 min
100’ Prowler Push
AMRAP UB HSPU (Score is HSPU)
The first 7 minute AMRAP is designed to hit the sympathetic nervous system, so you should go at these movements hard and with the proper mindset. No pacing here, go hard the entire 7 minutes. Hit the run at a strong pace, rock the prowler, and be quick to the DUs. Get aggressive, explosive, and go kill ’em reps! Do not cheat yourself. If you go too slow, the workout will be ineffective.
The second AMRAP is designed to hit the parasympathetic nervous system, so I want muscle failure with each and every one of them. Pacing is welcomed, as long as you push to that last rep of the HSPU (scale to wall walks if you need 2+ abmats to ensure we are building that strength).
**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