In House Competition Dec 10th


Warmup 500m Row 4 Dive Bombers 1:00m Plank 30 GHD Situps Thoracic Spine Mobility 20 Walking Lunges 10 Strict Pullups 20 Ring Rows Skill 3 Position Clean 1 Clean from the ground 1 Clean from below the knee 1 Clean from above the knee *Goal is to maximize potential by hitting triple extension, especially on the clean from above the knee *Grip will get tired so pull is very important! *Maintain proper body position on all three pulls WOD 9 Rds For Time 3 Thrusters (135/95) 5 Pullups 7 Kettlebell Swings (2/1.5

In House Competition - December 10th Every year we come together as a community and help the Toys for Tots foundation, and this year will be even better. In order to enter our in house competition each team must bring two unwrapped toys. They will be your entry fee. Teams are consisted of one male and one female. All of our NHCF coaches will be judging this epic event, so make sure and grab your team and get signed up!!!!