06.25.19

06.25.2019

STRENGTH:

Back Squat: 6×2:ascending to a heavy double for the day

WOD:

AMRAP 8

5 Wall walks

10 DL (185/115)

REST 2

AMRAP 8

50 DU

10 STOH (115/75)

WOD BRIEF:

Heavy strength work to start to the terror of Tuesday, with the holy back squat day! Today take PLENTY of time to get those muscles aimed and ready to SQUAT! Working to a challenging double for the day.

After, let’s shake off those squats and hit two high intensity metcons, both are about moving swiftly and unbroken…so let that be your guide when choosing appropriate scales and weights. The first couplet is 5 wall walks, brisky into 10 (ideally) unbroken deadlifts…as many rounds as you can tackle in eight short minutes. Round two is a large chunk of double unders and shoulder to overhead, remember to rely of your LEGS as much as you can to preserve the already fatigued shoulder muscles as best as possible. Today is all about speed, stamina, strength and intensity.

Box Brief:

No 6:15am classes on Thursdays.

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

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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