Reminder: CFNH Halloween Party is this Saturday Oct. 25th @ 5:00. We will depart the gym around 7:00pm and head over to Spooky World in Litchfield. Everyone is welcome!
Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups
5 x Overhead Squats (45lbs/PVC)
10 x Hollow Rocks
III. Mobility
Impact/Focus #1: Overhead Squat 3-3-3-3-3
Warm-up as needed before completing the following workload.
Overhead Squat 3-3-3-3-3
Notes: Increase weights with each set. If it feels right go for a 3-rep maximum.
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Impact/Focus #2: Barbell Row
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.
Barbell Row 5-5-5-5-5
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WOD
5-10:00 of Metabolic Conditioning
Skill Development
Accessory Movement (Wait and see.)
Overhead Squat: 115×3 and 120×2
Barbell Row: 105×5
100 slamballs for time: 6:57 with 30#
Overhead Squat: 115×3 and 120×2
Barbell Row: 105×5
100 slamballs for time: 6:57 with 30#