ANNOUNCEMENTS:
-CFNH Halloween Party Saturday October 24th @ 6pm.
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x American KB Swings
10 x Push-ups (CFGS)
III. Mobility
Impact/Focus: Muscle-up Transition/Ring Dips
Following movement review, athletes will complete assigned work from options below.
I. 15 x Muscle-up Transitions
II. Negatives 3-3-3-3-3-3
III. Ring Dips 6-6-6-6-6-6
IV. Static Dips 6-6-6-6-6-6
Post options completed to comments.
“Two Step”
Complete as many Rounds/Reps as possible in 6:00 of
Thrusters (95/65)
Pull-ups
Rest 3:00
Complete as many Rounds/Reps as possible in 6:00 of
Deadlift (225/155)
Burpees
Notes: For each AMRAP, with reps climbing by 2′s each round (2-4-6-8…etc.) work as high up the ascension ladder as possible before time expires.
Post scores to comments.
“Two Step”: 60 Rx / 53 scaled.
That was tough, but back on the horse, baby!
“Two Step”: 78 Rx’d/ 60 Rx’d+(w/#275)
60/58 Rx
Performed WOD weighted with a belly full of free junk food from work.
106lbs by the sixth round of EOMOTM, seventh round yielded a left arm fail at the same weight… boooo.
“Two Step”: 100/76 rx’d