10.09.2015

ANNOUNCEMENTS:
-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)

**Pssst. Look lively, freaks: CFNH Paleo Resources, Revised Packet

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 x Handstand Hold
5 x Ring Rows
10 x Hollow Rocks
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps each) before completing the following workload.

Push/Split Jerk 3-3-3-3-3

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“WAIS-IV”
Complete for time
5-4-3-2-1 x Muscle-ups
10-8-6-4-2 x Deadlift (255/175lbs)
10-8-6-4-2 x Box Jumps (24/20”)

Notes: As a substitution for muscle-ups athletes will complete a 3:1 ratio of pull-ups & dips.

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Skill Development
Mobilize, work GOATs, and clean out your kitchen cabinets this weekend in preparation for the Paleo Challenge. Don’t forget open gym tomorrow @ 9:00am.