10.22.2015

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

Warm-up Drills
Warm-up Drills
I. Coach’s Choice
II. 2 rounds of
25ft Waiters Walk (L)
25ft Waiters Walk (R)
10 x KB Push Press (5L/5R)
10 x Goblet Walking Lunges
III. Mobility

Impact/Focus: TGU & Pull-ups EMOTM
Complete the following for a total of 14 minutes where odd minutes are Turkish Get-ups at one rep per side (2 total) and even minutes are Toes-2-Bar:

Odd Minutes: 2 x Turkish Get-ups
Even Minutes: 7 x Toes-2-Bar

Notes: Turkish Get-ups should increase through a challenging weight progression as dictated by individual competency with the movement. Kipping technique and overall skill progressions with Toes-2-Bar will be addressed.

Post scores to comments.

“Axon Hillock”
For time
Row 500m
20 x Pistols
40 x Jumping Slambball (40/20lbs)
20 x Pistols
Row 500m

Notes: Scale to non-jumping Slambballs if morale is low.

Post scores to comments.

Skill Development
I. Muscle-up Transitions and introduction to Muscle-up Negatives
II. Mobility and Maintenance
a. Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
b. Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
c. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.