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11.03.2015

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<— WE ARE CREEPING UP THE LEADERBOARDS…

ANNOUNCEMENTS:
-Our November On-Ramp begins Tuesday Nov 3rd at 6:00pm!
-All Paleo Challenge food logs are due no later than Monday November 9th. This means all 4 weeks of logs must be turned in by this time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Run 200m
II. 3 Rounds of
10 x Air Squat (Wall Therapy)
10 x V-ups
:10 x Ring Support

Notes: Ok, no one panic. Set the rings up at armpit level for today’s training.

Impact/Focus: Ring Dip Ascension Ladder
Every :30 for ten minutes complete the prescribed rep load of Ring Dips where the first :30 is 1 rep, the second :30 is 2 reps, the third :30 seconds is 3 reps, etc.
Athletes are to climb as high up the rep ladder as possible within the :30 time limit. If/When failure to complete the workload occurs the athlete begins the following :30 effort at 1 rep again and proceeds from there until the ten minute time limit.

Notes: Get some, freaks.

Post scores to comments.

“Wise Anticipation”
Complete as many Rounds/Reps as possible in 12:00 of
9 x Power Snatch (115/75lbs)
12 x C2B Pull-ups
15 x Burpee Box Jump-Overs (24/20”)

Post scores to comments.

Skill Development
I. Mobility addressing execution of the Pistol
a. 3 sets of 8 pistols, each leg, scaled as necessary

II. Muscle-ups
a. 15 x Transitions
b. 5 sets of 3 reps each practicing controlled Negatives with self support scaling employed as necessary

II. General 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.

Samy Daghir

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