Tuesday, December 19th 2017

Zach, Holiday Yoke

Strength

Front Squat 1-1-1-1

WOD – “Oche Noche de CHANUKAH”

You Go I go w a partner
8 CAL ASSAULT
8 FRONT SQUAT (155/105)
8 BURPEE OVER BAR

8 ROUNDS FOR TIME (8 each)

WOD Brief

Today we are taking time to work up to our heaviest front squat. The cycle for the past few months has been incorporating this lift across our skills and WOD programming. Time to challenge ourselves.

The WOD is a favorite partner style – one partner will attack each of the triplet and then switch. This allows us to go very aggressively and recover before repeating. The rep scheme is in honor of Chanukah.

Hit the AAB hard enough, but not so hard you cannot go unbroken on the front squats. Consider 85-90% effort on the bike, and then straight through the sets.

 Box Brief
NBK Holiday party was amazing last night – wonderful fun, laughter, and food. Thanks to everyone who contributed. Everyone was so generous with the food and since we had so much we donated to rest to the local police department and to the women’s shelter here in Roswell. Thanks to Abby and Nina for making this happen!
WINNER of our Coach Contest will be revealed this week.
Cathy is our winner for last week’s Class Reservation Competition and her choice of 10 Performance PME, RPM, and a creatine – next week we’ll have 2 winners and you won’t want to miss it!
Schedule updates: Dec 23rd Open Gym 8-10am, Dec 24th Classes 8am & 9am, Closed Dec 25th, Dec 26th 8-11am Open gym w/ WOD

**SAVE THE DATES** 

Updated holiday hours the week of Christmas and New Years

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