01.07.19

01.07.2019

Strength:

Back Squat 6×4

WOD:

3 Rounds for time

100’ FRWL (115/80)

30 ABMSU (GHD)

30 Pull ups

WOD Brief:

Happy Monday team! Kicking off the week right with the ever so amazing back squats! Six sets of four reps, the idea here is to go fairly heavy and take appropriate rest between each set. Following the initial leg gain back squat session, we incorporate some more leg work in the wod today with walking lunges, directly into corework and rounding us out with the upper body pulling work. Volume is high today, so scale accordingly, but expect to move in a continuous grind throughout the duration of this metcon!

Grinding into the first real week of the new year is the only way!

Box brief:

Nutrition Challenge kicks off today!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

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

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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/Sarah. We’ll cross-post it with you.

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