WOD – LADOR DAY, September 3rd 2018

WOD – “René

7 rounds for time
Run 400m
21 walking lunges
15 pull ups
9 burpees

WOD Brief

Happy Labor Day!

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Today we hit this HERO WOD together. We will get organized on our vertical pulling and then 3, 2,, 1, go!!  Goal is speedy moving. 7 rounds is a deep amount of repetitions so we’ll have to pay a bit more attention to our heart rate and speed. Focus on great positions, beautiful shapes on those pull-ups and being consistent on the burpees.

Have a vest – go ahead and wear it. If you haven’t wore it since Murph, consider lowering the reps on the pull-ups or drop some weight on the vest. Tribute is tribute – we have a fun big week ahead and excited to see all you beautiful people bringing your shining faces.

Monday (Labor Day) we have only 2 classes – 6am and 9am. The rest of the week is a normal schedule. We will have some different faces in different times this week as both Joey and Anna are in St. Cloud for the Granite Games – you can pay to watch it online if interested. Coverage isn’t the same as the Games, but usually you get some good views.

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. was a blast and a great crowd. Special event t-shirts are on sale and will be ready Monday for pick-up. If you wish to donate, please do.

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

September 15th 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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