SKILL – Front Squats
WOD – “Sassy Pants”
8 Hang Squat clean (115/80)
8 Bar facing burpee
8 Front rack lunge
Grit, consistency, pacing, and managing your mindset is the goal today.
Dial in a speed for each movement and mentally break this into three parts – the first part of the WOD pick a pace that is strong, but be quick to find sustainable pace in each movement. The middle section just keep punching along. Final third you’ll want to begin picking up the pace, so that the last minute you are at an all out push.
Weight you select should be manageable and unbroken. Take big steps forward on the burpees to conserve energy and avoid wasting a second per jump.
Let’s get it!
**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