WOD – Monday, august 20th 2018


Vertical Pulling / Ring Muscle Up Transitions

WOD – “Nasty Girls”

3 Rounds
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Clean (135/95)

WOD Brief

We are going to have some fun on the vertical pulling today. Certainly we will continue to build strength (strict) in the movement where we need it and TODAY is the day you need to put in that work. We’ll also play on the low rings + Ring-Thing to work on transitions. The goal is to get a bit tighter on technique.

The WOD is a classic benchmark. The air squats are fast – think 60 seconds or less fast. The ring muscle-ups should be something you can chip away. Strict or kip as you like. If you want you can raise one of the low rings and go strict without height! Find a scale here if you need that gives you the right focus and training. Perhaps scaling to low rings with (toe assist) ring muscle ups, etc..

The hang power cleans are lighter than last week, so should be quick sets. Move quick, calm breath, and let’s have fun. A light fun WOD to get our Monday rolling.

Tuesday we will hit a longer HERO WOD and Endurance will be working on wattage blocks.

Box Brief

Please donate to help us build a hospital in Rwanda – here is the link

September 8th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

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!

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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