Hollows & Yoke
WOD – “100s”
100 Cal Row
100 Cal Ski
100 Cal Bike
Time to retest where we are on this aerobic effort. This should be done at your aggressive paces. The row and ski can be done at 90-92% effort, If you hit it very hard you’ll need to be sure you level out to a pace that you can finish. The bike is far enough that you can play it – either a strong consistent pace, or go for sprints with 10-12 seconds of recovery pace. Those strong on the bike (avg >1,200 watts) should go for broke.
Roll off the bike when done and go for a walk to clean the legs.
**SAVE THE DATES**
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)
NBK Holiday December Party – Beautiful Dinner and Social Event, Dec 17th