Wednesday, January 17th 2018

WOD – “Open 14.3” 

10 Deadlift 135/95
15 Box Jump (24”/20”)
15 Deadlift 185/125
15 Box Jump
20 Deadlift 225/155
15 Box Jump
25 Deadlift 275/185
15 Box Jump
30 Deadlift 315/205
15 Box Jump
35 Deadlift 365/245
15 Box Jump
AMRAP 8

WOD Brief

Your goal is to go quickly but not rush. The dead lifts increase in rep count and weight every round, while the box jumps remain stable. This workout tests our capacity to maintain good form with the dead lifts, while the box jumps introduce a higher heart rate. Open hips at top of dead lift and box jumps for the rep to count. Heavy, fast, and dirty. Let’s go

Tips that you should test to maximize your effort and get the best workout ever!

1. Get activated, meaning during the WOD Prep. Do some heavy lifts (sets of 1-3) so that you can prep your CNS and get used to heavier weights. Don’t go crazy though: warm up to where you are headed for the workout, not over. Lift something heavy, but not crazy. 2. Have the weights you need by the bar and ready to add right away, no clips today.  3. Step up on the box and jump down 4. No walking or wandering, stay at your bar and get it done. 5. Attack – eight minutes of fury, stay engaged. 6. Good form 7. Rebound the box jumps during the last minute

 Box Brief
NBK team is back in Atlanta and grateful for all the support. Looking forward to sharing all the event details with everyone in person. Ask any and all of our athletes – Joey, Mitchell, Anna, Jasmin, and Meghan.
More updates coming at NBK and looking forward to your success!
Sponsor program – any new members’s you bring, 2nd month is 50% off for both of you! (As a Sponsor, you’ll work with the new member, train, and help them become better each day)
Nutrition Program is launching with RMR scan at NBK. If you haven’t signed up for the nutrition coaching, do so now while it is free!

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