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11.09.2015

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11540405-21599366-thumbnailANNOUNCEMENTS:
-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
5 x Hollow Rocks
7 x Push-ups
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Front Squat 3-3-3-3-3

Post loads to comments.

#Sweat4Vets
How many push-ups can you do in 10 seconds?? Find out more information HERE.

“JT”
Complete 21-15-9 reps of
Handstand Push-ups
Ring Dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Post time to comments.

Samy Daghir

6 thoughts on “11.09.2015”

  1. FS: 195. 11 #s away from old max of 206#.
    Sweat for vets: 11 push ups
    JT: 15:13 Someone needs to get some strength back in the left shoulder and regain that kip!

    Fun time with the 4pmers. 🙂

    Reply

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