Thursday, 10/5/2017

“Sprinter’s Delight”

3 minutes
25/15 cal Assault
Max Back squats 135/95
Rest 1

2 minutes
25/15 cal ski
Max Back Squats
Rest 1

25/15 cal row
Max Back Squats

Rest 1
400m Run
Max Back Squats

WOD Brief

The weight on the barbell should be relatively light vs your max, and therefore we should seek to sprint 85-95% effort in the sprint. You should only need to take 2-3 breaths before beginning your squats. Breathing steadily will be your friend at the top of each squat.

Don’t hold back; no regrets. Get to that barbell and squat! Scale distance / cals as needed.

Box Brief

Announcing the CFNBK bring a friend (kids program), grab a card from any Coach and the bearer of the card will receive a week of CFNBK for free (if new to CF, they can attend 4 on-ramp sessions), starting Sunday, October 15th.

Wednesday, October 25th (5-7pm) – Halloween Costume Throwdown & Potluck $100 in Prizes
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue

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