WOD – July 13th 2018


Back Squat


15 OHS (135/85) (RX+ 155/105)
45 cal Row
12 OHS
35 cal bike
25 Burpees

2 rounds for time

WOD Brief

Last week of heavy singles – the back squat. We’ll take time, get good positions and then build-up. We are pursuing a few serious singles. Belts and accessories on the final reps, as needed.

Today’s WOD will have us working a heavy bar – balanced and through a squat pattern. We’ll mix in the row, bike, and burpees too. We will not include the ski erg today, but if you find yourself needing to scale off the rower – you can do more burpees (no jump if replacing on the rower – 2x reps).

We’ll do 2 rounds – so move through each completely and then repeat. The bar you can get overhead anyway you like. Some will clean the bar and then go to shoulder to overhead. Others will simply snatch it up. If you snatch it and break parallel that doesn’t count – each rep begins at the top of position.

Scale the weight on the bar as you need to move safely.

Box Brief

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

Let’s get on the water and ROW together – check our group for a poll. We’ll be putting a group together to “real live” row!

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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