Friday, December 15th 2017

NBK Party is Sunday at 5pm, see you there!

Strength

Deadlift 5-5-5-5

WOD – “Wavy”

TEAMS of 2 (1 person working at a time)
60-45-30
Cal row
Burpee over erg
Deadlift (225/155)

WOD Brief

The strength is meant to get extremely heavy for a set of five. Listen to your body, work up in weight smartly, and then work across the four sets for five reps. Plenty of time on the clock today for these lifts.

The partner WOD for today has one athlete working at a time. As a team you’ll want to move quickly and switch quickly. The row can be all out sprints with fast transitions. Consider switching every 12-15 cals based on your capacity. Communicate with your partner, stay together, cheer each other on, and reduce the transition times.

The dead lift, treat it with respect, and go diligently through it. Think smaller sets and then increase after you settle into the DL (for example, maybe do 3-5 Dead Lifts each and then if comfortable increase the size of the sets.

One athlete works at a time, you can have your partner sitting on the rower but no hands on handle as the last deadlift rep is finished.

 Box Brief
NBK Holiday party potlock signup page is on the whiteboard, looking forward to seeing everyone on Sunday!
WINNER of our Coach Contest will be revealed this week.
Tony is our WINNER of this week’s Class Reservation Competition and has earned 1 free 2lb bag of Ascent Protein. Keep up the great work!

**SAVE THE DATES** 

NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th

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