10.05.2015

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 200m
II. Coach’s Choice
III. Mobility

Impact/Focus: Row 500m TT
Complete for time

Row 500m

Notes: Warm-up with 2 x 250m at 60% and 80% rates of perceived exertion (RPE).

Post scores to comments.

“The Downward Spiral”
4:00 x Push-up + Medicine Ball Clean
3:00 x Sledgehammer Strikes
2:00 x DB Snatch (50/35lbs)
1:00 x Ring Row
Run 800m

Post reps for each movement and 800 run time to comments.

Skill Development
Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.