WOD – “Stay Puff Marshmallow Man”
In teams of 2
100 Front Squats(155/105) from the GROUND
200 cal row
We’ll build to a heavy back squat for 10 reps every 3 minutes and then setup for this partner WOD. From the ground the front squats will require good vertical positions and smooth transitions. Do your partner a favor and drop the bar evenly – this will improve your overall time and keep the stimulus we are seeking.
Cal Rows should be AGGRESSIVE – switch every 10, 15, or 20 cals depending on your partners capacity. These rows should be near 95% of your ability.
Double Unders – deep breath and go. Focus on jumping high enough, as this is where you’ll likely get caught. Go for big sets.
YELL out your incremented reps to your partner and get it done!
**SAVE THE DATES**
Wednesday, October 25th (5-7pm) – Halloween Costume Throwdown & Potluck $100 in Prizes
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue