Monday, June 11th 2018


Back squat

WOD “Stanky Leg”

12 Back Squat (205/145)
24 cal Row
48 DU
4 rounds for time

WOD Brief

Starting the week right where we left off – continuing on our strength on the back squat. We are building to a heavy flight before our WOD, and then we get into a nice set of moderately heavy back squats in the WOD. This programming is designed to build endurance strength and density – stronger legs and body without adding mass.

The WOD begins, thankfully, with the back squat – from the rack. We can move some of the mobile racks as needed. Complete 12 of these – there should be no risk of failure at this weight, so please scale as appropriate.

We then move quickly through 24 calorie row and 48 double unders. (fast athletes will need around 2 minutes, a sub 10 minute time would be interesting.

Focus today is get the heart rate up and then complete the back squats with little to no rest. Focus on breathing with tension – both can happen together, promise.

Box Brief

Huge thanks to all the athletes who joined in on the member get togethers this weekend. Great to spend time together in the gym and outside of NBK enjoying the Historic Roswell area.

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

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