NBK Advent Calendar, Day 1
WOD – “Fight Gone Bad”
1 minute work at each station
Wall Ball (20/14)
Box Jump (20”)
Push Press (75/55)
Rest 1 minute
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Classic high intensity. Attack every movement, some you may excel at and others we are building upon. Max out each movement for reps. The design of the programming allows for you to recover enough to go again. Given there is no transition time – RUN to your station.
**SAVE THE DATES**
December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online); NBK is closed to all other training
NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th