WOD – “The Duke”
10 Power Clean (115/75)
15/10 cal Row
10 Power Snatch (115/75)
15/10 cal Ski
A great way to finish the week out. Focus on clean and explosive movements. the powers (clean & snatch) are meant to be speedy, and the pre-WOD skill work will help pre-activate this movement pattern.
The weight is challenging, but should be something you can handle. Have fun and let’s bring home this great week of training together!
**SAVE THE DATES**
Friends-Giving November 16th – RSVP & share your cooking talents!
December 3rd – NBK Yoga class at LiveURYoga studio, sign-up online! 50% off savings. Focus is on CrossFit athlete problem areas
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