WOD – “Tiger Balm”
Run 3 Laps around NBK
30 KBS (53/35) (70/53)
30 Box Jump (20’) (24”)
5 rounds for time
Volume is on deck today with this higher rep WOD. Aim for unbroken KB and be steady on the box jumps (lower box height means we can improve our movements and shapes with better landings). As we teach in our kids class, treat the floor as lava if you can – rest on top and rebound on bottom. If your ankles need care, step down due to the higher reps. RX+ should be near unbroken for all KB.
If you can’t run today, substitute a 500m row. Wall balls are a nice swap for the box jumps.
**SAVE THE DATES**
Friends-Giving November 16th – RSVP & share your cooking talents!
December 3rd – NBK Yoga class at LiveURYoga studio, sign-up online! 50% off savings. Focus is on CrossFit athlete problem areas
December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online)
Holiday December Party – Beautiful Dinner and Social Event, to be announced