Strength
Hang clean and jerk 1.1.1
x4-5 sets
WOD – “DT”
5 rounds for time
12 Deadlift (155/105)
9 Hang Power Clean
6 STOH
Box Brief
NBK has partnered with the Pediatric Brain Tumor Foundation for the betterment of kids. This WOD is named after their efforts and the special lanterns celebration that occurs. 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
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue