WOD – Thursday 1/23

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!

Spend 2 minutes in Z1
1/2 TABATA hollow hold
1/2 TABATA plank hold

Some posterior chain work

GHD or weighted sit-ups – 5×20
Complete a 400’ farmers carry after every set of sit-ups
GPP work. Core and grip focus today. So instead of mindlessly completing reps, see if you can tune into the purpose and really dial into getting better at

“Hook and Ladder”
4 rounds
1000m row
30 deadlifts (225/155#)(185/125#)
6 rope climbs
With a partner, split work up however you want, but all of one movement must be completed before moving on.
Intended stimulus – partner WOD’s are good for a couple of things.
1. To find a little something extra when your partner needs you.
2. To have a ton of fun with your fitness.
Try to do both today.
Also, since the new ropes are a little slicker than the last ones which means you must focus on your rope climb technique a little more.

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