WOD – Tuesday July 24th 2018

Skill Strength

Pull ups/ TTB


8 Back Rack Reverse Lunges (155/105)
8 Box Jumps (30/24)

WOD Brief

We will dedicate time today on vertical pulling (pull-ups to chest to bar) and toes to bar. Many of us are working to get better and today’s skill strength will allow us to really dig in together. We will get these in a big WOD tomorrow, so we’ll get in great reps today but not so much that we are trashed for tomorrow.

The WOD a tough couplet. No real high heart rate, but plenty of grit and working specific muscle groups that don’t always get the love.

The first 8 reps have a barbell on our shoulders and then we will reverse lunge in place. The bar is heavy. If you are challenged by this position – please begin with light weight. perhaps use a brute force sandbag, then move to a training bar – 35lb bar – 45lb bar. ALL BARs will have bumpers on them today and be taken from the ground for RX. If you need a rack do to movement, go ahead but please choose something where 8 reps you can complete 1-2 times unbroken but still really challenged.

Then a high box jump – open the hips at the top. scale down to something you need, but let’s go a little higher than usual.

This is a long workout and our glutes will be firing full speed. Get it in and this will deliver results to our other lifts and movements.

Box Brief

Build a hospital in Rwanda – Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

Let’s get on the water and ROW together – SATURDAY. Looking forward to seeing folks out there Saturday morning. Current count is nearly 20 folks are rowing between 8:30-11:30.

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

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