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11.06.2015

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We are excited to announce the news of a future CFNHer! Small Fry (now to be referred to as Small Fries as she’s now WODing for two) is expecting!! Congratulations Brenna and Matt!! “Every WOD is a partner WOD”

ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that 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 400m
II. 2-3 rounds of
7 x KB Deadlift
7 x SDHP
7 x ‘American’ KB Swings
III. Mobility

Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload. Athletes should increase weights as form allows.

Deadlift 5-5-5-5-5

Post loads to comments.

“BLOPS3”
For time, complete 21-15-9 reps of
Thrusters (95/65)
Toes-2-Bar

Post times to comments.

Skill Development: Flight Simulator AMRAP
Complete the following pyramid of Double-unders as many times as possible against a 8:00 Running Clock:
5-10-15-20-25-20-15-10-5

Notes: Complete each rung on the ladder unbroken before moving on. PENALTY: Each time a set is broken before completion, complete 5 x Burpees. All the way up and down is a complete evolution.
Post rounds completed to comments.

Samy Daghir

10 thoughts on “11.06.2015”

  1. I was happy to start out my day with the dudes of 730. Great peeps, great class! 🙂

    220 fir 5
    6:54 RX (that hasn’t happened in a while) Woot!

    Reply
  2. Jessica, Pistol Pete and Scootz helped me figure this out: make a Gravatar.com account and load your image, then input the associated email when you are posting and it should display the avatar you’ve chosen.

    Reply
    • Thanks Samy! I already have one. That’s kinda why I’m confused. I’m sure I’ll figure it out though. 😉

      P.S. Killer time on the WOD!

      Reply
      • Gravitar pic needs to be considered G rated (by gravitar). They rate the avatar you choose; some websites won’t show something if edge.

        For example, Samy’s grenade-tossing gnome wouldn’t show up, till he chose an unarmed (or perhaps concealed carry) gnome…

        Reply

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