11.12.2015

Dear CFNH,
Thank you to everyone for making this Veteran’s Day a truly special experience. We are proud to be among those who find a shared purpose alongside their peers in honoring our special few; those who made the ultimate sacrifice out of a devoted love for their country.

“No greater love than this, that he lay down his life for his friends.”

Warm-up Drills
I. Run 200m
II. Coach’s Choice
III. Mobility

Impact/Focus: Push/Split Jerk EMOTM
Every minute on the minute for 12:00 complete the following Push/Split Jerk workload; progressing as depicted below with weights beginning at 50% of 1 rep maximum load. Athletes will be encouraged to increase the load every few sets as form permits.

00:00-1:00 x 3 reps
01:00-2:00 x 3 reps
02:00-3:00 x 3 reps
03:00-4:00 x 3 reps
04:00-5:00 x 2 reps
05:00-6:00 x 2 reps
06:00-7:00 x 2 reps
07:00-8:00 x 2 reps
08:00-9:00 x 1 rep
09:00-10:00 x 1 rep
10:00-11:00 x 1 rep
11:00-12:00 x 1 rep

Post scores to comments.

“Abattoir”
Complete 8 Rounds of the following three movements at work/rest intervals shown below
:30 x 1-arm DB Snatch (alt.arms)
:15 x Rest
:30 x Double unders
:15 x Rest
:30 x Thrusters (75/55lbs)
:15 x Rest

Notes: Athletes are attmempting to generate the maximum number of repetitions possible during each work interval. A work to rest ratio of :30 x :15 rest will continue this rotation between exhaustion and maximal physical exertion until a total of 24 intervals have passed (12:00 of work out of 18:00 total).

Post scores to comments.

Skill Development
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