EMOM12 (4 sets)

A1. :20 hollow rocks + :20 hollow arches (holding PVC as +)

A2. 20 banded pull aparts (thumbs up horizontal) + 20 overhead banded openers

A3. 20-30 Handstand Taps (goal is to lift hand slowly and controlled)

WOD: “Negative Split Jam Session”

5 right arm DB push jerks, 50/35#

5 left arm DB push jerks, 50/35#

10 Burpee Box Jump(no push up)

500m row

rest :60

x5 rounds

Box Brief:

NBK community t-shirts are in stock-get yours now!

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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