Hang Squat clean + Assault 12/8 cals for max wattage
WOD – “Sturdy Bird”
5 power clean (135/95)
7 Bar facing burpee
5 Power Clean (165/115)
7 Bar Facing Burpee
The strength will have time to build to good working weight, and then let the rounds begin. Today has two big training efforts – the endurance strength and the WOD. Treat them as such and go for max. Appropriate rest will be needed between each effort and is planned.
Today we will work and rest equally to allow our bodies to hit a lactic state momentarily, and then we will challenge our bodies to recover. Clearing the lactate of your muscles during the rest is key – walk around, hope on a bike, row, anything .. just get the big muscle groups moving.
There is no rest in a 5 minute body of work, so find an aggressive pace that is just below a sprint. If you can cycle the barbell – do it! It is 2x faster than dropping every rep.
**SAVE THE DATES**
NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th