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10.14.2015

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FullSizeRender-17ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus #1: Press 1RM (Paleo Test #4)
Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Press.

Press 1-1-1-1-1

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Impact/Focus #2: DB Row
Warm up as needed before completing the following workload. Increase weights with each working set.

DB Row 15-12-9-6

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

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