WOD – Friday, August 10th 2018

Skill Strength

L-Sit and compression


:45 Row for Max meters
:30 Max rep deadlift (225/155)
:15 L Sit or variation
Rest :30
8 rounds

WOD Brief

L-sits can be brutal, yet they strengthen our body is numerous ways. We have been adding core strengthening across the past 4 months and today we finally get to dig into the movement, and include in the WOD. L-sits can be done from the ground, off plates, using paralletes, on the rings, from the bars, or hanging. Please find your progression today and really go for full isometric quality holds.

The WOD – brings together a row – at an absolute 110% speed straight into max deadlifts at a heavier load. We finish each round with a 15 second L-sit hold (whichever variation and position you are using today is perfect). We’ll need to move hard and fast. The programmed rest is designed to let us shake out our body, rest, and then get back on the rowers to go again.

The row will crank your breathing and heart rate. Aim for belly breaths as much as possible and big nasal inhales. This will help you stay focused and get the oxygen we need.

Box Brief

Please donate to help us build a hospital in Rwanda – here is the link

September 8th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

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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