WOD – Tuesday July 31, 2018

Strength Endurance

Row superset with 75% Front Squats

WOD 

Assault Max Effort
:20/1:40
X5 sets

WOD Brief

Bigger front squats with big blocks today paired with the row. The idea here is to build up to a consistent and manageable row pace but not an easy pace. This won’t limit your front squat strength but instead merge a hot system with an increased load. Go up at least 5% from last week. The strength today is super important, so really hit these strong.

Today’s WOD we go 110%. Rarely is there a chance to truly go full burn due to another movement and time factors. Today we will attack as hard as we can for 20 seconds. Done right you will be completely done, quickly.

Attack each set. We’ll rotate and go back forth over 5 rounds. As you would expect fatigue will start to accumulate, so try and walk around between rounds – breath nasal too for a faster recovery window.

Box Brief

Build a hospital in Rwanda – Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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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