WOD – Sunday 2/2

Our annual participation in the Nate WOD challenge.
A fundraiser that benefits One Summit – a nonprofit with a mission of building resilience in kids battling cancer through experiential learning and mentorship with U.S. Navy SEALs. Here is how the Challenge works!

We will be asking our members to participate in the hero WOD “Nate” on Tuesday, February 4th. Given that it is an AMRAP, we are asking everyone to make a donation to our team’s page for every round completed. All of the proceeds will benefit One Summit. If you donate fractions of a dollar for each round you complete, we can beat our donation from last year.

Follow the link and sign up now!

3 rounds
250/200m row
20 air squats
15 push-ups
10 step-ups

Quick mobility session

A1. KB suitcase hold, reverse lunges – 4x8e
A2. OH tricep extension – 4×12
Both done AHAP

“Club Cadet”
6 min AMRAP
6 burpee box jump overs
9/7 cals row
12 med ball cleans
Rest 2:00, x3
Intended stimulus – another one of those WOD’s where you are going to get to prove that you have been learning about your abilities when it comes to workout intervals. A 6 min AMRAP that has all the capabilities of pushing you past your RPM’s and really taking you out of your comfort zone. Come out of the gate on this one a lot slower than you normally would and simply try to hold on. Think about 70% perceived effort the entire time.

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