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10.23.2015

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10435661_773847355994599_5611422554670224763_nANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x American KB Swings
10 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Muscle-up Transition/Ring Dips
Following movement review, athletes will complete assigned work from options below.
I. 15 x Muscle-up Transitions
II. Negatives 3-3-3-3-3-3
III. Ring Dips 6-6-6-6-6-6
IV. Static Dips 6-6-6-6-6-6

Post options completed to comments.

“Two Step”
Complete as many Rounds/Reps as possible in 6:00 of
Thrusters (95/65)
Pull-ups

Rest 3:00

Complete as many Rounds/Reps as possible in 6:00 of
Deadlift (225/155)
Burpees

Notes: For each AMRAP, with reps climbing by 2′s each round (2-4-6-8…etc.) work as high up the ascension ladder as possible before time expires.

Post scores to comments.

Samy Daghir

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