Row superset with 70% Front Squats
15 wall balls(20/14) (RX+ UB 30/20)
7 rounds for time
Building on our strength endurance cycle today we’ll superset (move between each movement listed) a row and front squat. The aim will be to move strong and smooth. We don’t want PR this row, but pace could be your 2k time + 5-10 seconds.
The WOD is designed to be fast but not all out due to the number of rounds. Aim for unbroken and then consistent pace on the burpees. Consistent flow during the burpees (breath in through the nose as much as possible when standing and then lightly release air through movement. Burpees are two feet back two feet forward and a jump with hands above shoulders (clap if you are feeling it)
Tomorrow we hit power cleans, rope climbs, and get to work on sprints. Get those biscuits and let’s be FUELED for our training!
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.