WOD – 4th of July, 2018

Good luck Peachtree Road Runners!!  Classes are 8 and 11am ONLY for today!

Strength

Deadlift

WOD – “SKI-T”

AMRAP 25 w/ a Partner
One partner skis for max distance while other does a round of DT.
DT(155/105)
12 Deadlift
9 Hang Power Clean
6 Push Jerks

Score: Calories + Rounds

WOD Brief

Today’s strength will be doubles on the dead lift working up to a solid heavy. We’ll then bring the weight of the barbells down for the WOD.

Today we’ll AMRAP DT with a partner. For those that cannot SKI, you can use the Assault Bike as a substitute.

The idea is one partner will complete 1 ROUND of DT, and then switch places with their partner who will be working to accumulate the max amount of calories. Score is Calories + Rounds completed

DT is named after In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

We have done this workout before, so you should have a strong idea of your pace and appropriate weight. Adjust the barbell weight appropriately for all movements – you will have ONE bar for all 3 movements.

Happy 4th of July everyone!

Box Brief

Coalition Food and Beverage is OPEN!!!  Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta!

Luau at Table and Main is THIS Sunday, buy tickets here. I look forward to seeing all you beautiful people there.

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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