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While not quite as brutal as the "mother chipper", this session is a close second. One and done, thankfully. If the Branimal were still around, he'd roll through it twice just for kicks. Arghh... Not a finger!

30 Handstand push-ups
50 Back extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 53/35 pounds
Row 20 calories
10 Muscle-ups (*3:3 sub)

                              Y/N                   DB                      Y/N
                             HSPU    DL        PP         KB        MU
Derrick- 24:58         N        225       40          53          N
Kelli- 25:22             N         65        20          35          N  
Eric- 22:57              Y        225       40          53          N
Erin- 25:01              N        95         20          35          N
Allie- 25:21             N        85         15          35          N
Casey- 25:46          Y        225        40         53          N
David- 1/2  16:12    Y       115        30          35          N
John- Rx  27:02
Richard- 20:45        Y        185       35          53          N
Abby- 1/2               N         65        20          35          N
Todd- 28:56           Y         225       40          53         mix
Candice- 26:23       N         95        20          35          N
Nicole-1/2 11:20    N         80         20         35           N
Tammy- 24:53        N         115      20          35           N
Sharon- 28:25        Y          115      20          35          N
Holley- 24:41          N         95        15         35           N
Shannon- 1/2 15:10 N        95         15        35            N
Keith- 1/2 14:12     N         95        30         35           N
Teresa- 24:25         N        125       20         35           N
Russell- 27:32        Y         165       40         53           N
Dave- 30:22           N        135       40         53            N
Matt- 24:30            Y        185       40         53           N
Cliff- Rx  28:12
Heather- 1/2 15:46  N         X         15         30           N   
Tom- 21:30            Y         185       35         53           Y

Good workout everybody. Great job going as prescribed Cliff, and John. This was a tough session- nice work just getting to the end. Did you hit the wall anywhere? Some said the Deads, others said it was the KB swings, wherever it was for you- HOOYAH! for getting over that wall.

This was a high volume session. Excellent job puppies. You are all demonstrating good form, and solid determination. That's good fuel for us all. Thanks for that wicked strong fuel.

Remember that the 5:00pm WOD starts at 5:30 (earlier for long sessions). If you show up at 5:20 you have ten minutes to warm-up. If you are any later, you will have to roll with the 6:00 class. If you are early you may work on anything you want to while you wait. Do not be an individual- we roll together. If things get crowded, we will use the sign in sheet for prioritization.

Thursday is a paleo rest day. Do something that feels good and helps you recover, and eat like a caveman. We have a paleo challenge coming up where you can earn points for following the paleo model. More info later.

Thanks for another great day of training and conditioning at CFSF. Thanks for your patience, and your hard work.

Branimal

Movement = Life
CFSF