ANNOUNCEMENTS:
-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
Post loads to comments.
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
Strict press: 135#.
DB Row: 60# × 6.
Met-con: Rx (32 kg kettlebells for 7-9 pole-lengths per carry).
Strict press: 135#.
DB Row: 60# × 6.
Met-con: Rx (32 kg kettlebells for 7-9 pole-lengths per carry).
Press: 185# 20 lb PR
DB row: 75 x 6
“getting jiggy with it” rx’d
Press: 185# 20 lb PR
DB row: 75 x 6
“getting jiggy with it” rx’d