WOD – Wednesday September 26th 2018


Develop kip within T2B


Run 400m
10 TTB
25 KBS(53/35)

RUN 600m
15 TTB
25 KBS

RUN 800m
20 TTB
25 KBS

Run 1k
25 TTB
25 KBS
For time

WOD Brief

Toes to bar can be strung together based on the kip. Work on this today and even consider hitting the rings to work on your kip. Gives a little more range of motion and freedom.

The WOD has us hitting a triplet with incrementing increase in the run distance. The goal is to move swiftly and then hit the biggest possible blocks for the toes to bar and kettlebell swings. Today you can swap the run for a BikeERG 1km, 1.5km, 2km, 2.5km for the runs … or row with a 20% bump in distance.

Box Brief

Anna – Gaby – Sidney Granite Games shirts are ready for distribution!

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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