01.09.19

01.09.2019

Strength

3 Rounds

A1. 100’ OH Carry DBL KB

A2. AMRAP UB SHSPU/30S HS HOLD

A3. 15 HSPU/AMRAP KHSPU AFAP

2-3min

WOD:

4 rounds for max reps

1 minute Max Cal Bike Erg (Damper 10/7)

1 minute Wall Balls (20/14)

1 minute Box Jump (24/20)

1 minute KBS (53/35)

1 minute Rest

WOD Brief:

Mixing up our strength portion today by spending some time inverted! Holy shoulders of steel! We are going through three rounds(not for time) or overhead carries, strict handstand pushups(or a handstand hold) and lastly busting out reps of handstand push ups with speed! Pick an appropriate scale that will challenge you but also allowing you to spend time practicing the positions.

We have a fun slightly more aerobic metcon today with a minute of max effort either on a bike, a box, throwing a wall ball or swinging a kettlebell! How quickly can you recover and hit all four rounds with intensity?? Be smart with how you approach each minute, as that’s a long time! Don’t burn it out within the first 10 seconds and defeat yourself, work smarter, work harder and let’s do this humpday in style!

Box brief:

Birthday bash January 22!

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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