10.05.2015

ANNOUNCEMENTS:
-October On-Ramp begins Tuesday October 6th at 6pm.
-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Row 500m (Power Curve Emphasis)
II. Coach’s Choice
III. Mobility

Impact/Focus: Clean Complex
Warm-up as necessary before working through 5 progressively heavier sets of the following Clean Complex.

Athletes may use the Full or Power variation at their discretion.

1 x Clean
+
1 x Hang Clean (Below Knee)
+
1 x Hang Clean (above knee)

Post scores to comments.

“Proprioception”
4 Rounds for time of
12 x Handstand Push-ups
20 x V-ups
50 x Double-unders

Post times to comments.

Skill Development/Accessory Training
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

II. Slay Goats