WOD – October 3, 2018

Strength

Back Squats

WOD

100/70 cal row for time
EMOM including 0: 25 DU

At 10:
300 DU for time
EMOM including 0: 10/7 cal row

RX+ 150/100 cals 450 DU

WOD Brief

Big and heavy for our squat .. legs are fresh, so let’s hit it today. Really take time to get great range of motion in the ankles and hips. Build up with smaller sets and then hit working sets.  We are looking for 10lbs + from last week.

The WOD on a running clock has us rowing max effort every minute the minute to complete 100/70 calories. At the beginning of each minute though we will first complete 25 doubleunders. At 10 minutes the work reverses.

We will then row first 10/7 calories and then work to complete 300 doubleunders. every minute rowing another 10/7 calories.

For Scaling Purposes:

This first row should be a hard effort.. Athletes shouldn’t be spending more than 20 seconds on DU. If people want to work DU skill then say do :20 of DU attempts then row hard.

The second part with DU the row should take roughly 30 seconds athletes can row :30 and get off if the cals are too high

Adjust and lets get it. No matter what you change at the 10 minute mark.

Box Brief

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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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