Intervals every 3 minutes for 15min(5 sets)

15/12 Cal Row

10 Burpees over Rower

5 Deadlifts 315/205

Midline of Steel:

2-3 sets

100’ sand bag carry; rest :20

20-25 GHD’S; rest :40

100’ farmer carry; rest :20

25-50’ HSW; rest :40

100’ yoke carry rest :20

WOD Brief:

Interval day! I am super excited about today’s interval, working heavy lifts under fatigue FORCES you to lift properly, to brace yourself fully, grit your teeth together and grind. Today’s intervals will keep you in the pain cave, and you’re going to love it (or at least love it when it’s completed). Max effort on the rower, wasting no time transitioning into burpees, then pick up that bar for five heavy deadlifts…the remaining time you REST. We want you to get a little rest in before starting each interval so that you can go HARD, thus scale accordingly.

After the interval work, we go iron core! 2-3 rounds(not for time) of strongman style midline work to leave our abs nice and toasty. Happy hump day boys and girls, we can’t wait to fitness with you soon!

Box brief:

Birthday bash wods January 22 @ 5:30pm!

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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