WOD – Friday, September 21 2018

WOD Prep

Build up Thruster weight to WOD weight….
Mini test round for logistics and feel

WOD  – “John and Genevieve nuptials”

60/45 cal row
30 pull ups
15 Thrusters 115/85
5 rope climbs
15 Thrusters
30 pull ups
60/45 cal row
For time

Core Finisher

WOD Brief

A WOD featuring some of Gen and John D’s favorite movements .. The wedding is tomorrow and then the moon! All the love and congrats.

Today our workouts has 3 parts – the WOD Prep, the WOD, and the Finisher. We will warm-up and then get ready for those thrusters and vertical pulling movements. Use the WOD prep to find the right weight on the thruster – build build build. Remember Thruster starts from the bottom and is a consistent drive up and press of the bar to full extension overhead – no jerks. If we need to lower the weight to have the best movement and range of motion, perfect. If we need another movement or switch dumbbells / sandbags … all good. (double KB thrusters anyone?) Aim for a mini round of the movements before 3,2, 1, go!

The WOD begins with a nice deep row – this is slightly further than earlier in the week, so we should know our capabilities and pacing – it is a minor bit more, so aim for the same pacing.

We then move through the movements down and then back to the row. The Pull-ups, then, thrusters, and rope climbs at the center of the WOD.

Given we have so many movements we will be sharing stations and equipment – communicate, work with each other, and use that energy to move you both faster.

We then work our way back to the rower.

Unlike Wednesday, this is not a sprint, but should be at your best possible work right below your red line for each movement – use your strengths to your advantage and let’s close out the week.

but wait … there is a finisher, yup.

After you have pushed everyone to finish, the Coach will set a clock for you to complete a core finisher. Saturday class is at 9am … see you there!

Box Brief

Relay for Rwanda shirts are being delivered FRIDAY!

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

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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