Tuesday, October 17, 2017

WOD – “Stay Puff Marshmallow Man”

In teams of 2

100 Front Squats(155/105) from the GROUND

200 cal row

300 DU

For time

WOD Brief

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!

Box Brief
NBK has partnered with the Pediatric Brain Tumor Foundation for the betterment of kids.  We are fundraising and need your help to hit our $$$ goal. Please see how you can help, join us in raising money, and share the message.
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.

**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

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