10 Burpees Over Dumbbell

10 Single Arm Overhead Walking Lunge(right)

20 DU

10 Single Arm Overhead Walking Lunge(left)

WOD Brief:

Light n’ lean today! We have a simple nice mover to burn through today, in hopes to relieve the muscles a bit from all the heavy lifting they endured this week. If you are feeling amazing today, push hard and conquer a multitude of rounds, if you are feeling sore let’s take this as a fun 75% effort piece to flush out the soreness. Pairing high heart rate movements with single arm overhead work requires a bit of focus and exceptional core bracing. Push up aggressively through each lunge steps, using your lats to support the dumbbell and not overdoing strain on your shoulder joints. Move well, get your sweat on, and stretch it out today.

Box brief:

In house Valentines WOD Day: Tuesday February 12th!

New hoodies/t-shirts are in stock-get one before they run out!

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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