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08.28.2014

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CFNH does ROY hero WOD 7.8.14 254Today is Eralp’s (Ralph’s)(left) last day before moving down to Natick, MA. It has been a pleasure having him as a friend and athlete over the past 2 years. We wish him the best of luck with his new job, and you’ll still see him some Saturdays. Everyone can thank him for this evil workout!

LABOR DAY HOURS: 9:45am-12:00pm The gym will open at 9:45am for warm-up. We will be running two heats only of a Hero WOD. Heat 1 will kick off at 10:00am, Heat 2 will begin at 11:00am

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
:30 Handstand Hold
10 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Wallballs…
We will be reinforcing proper wall ball technique today and connecting continuous repetitions without breakdown.

For 6:00 every minute on the minute complete 8 x Wall Ball Shots (20/14)

“Iyi şanslar”
Complete as many rounds/reps as possible in 20:00 of
30 x Box Jumps (24/20)
20 x Push Press (115/75)
30 x Pull-ups
*Run 200m/Row 250m

*Note: Athletes will Run 200m on odd numbered rounds, and Row 250m on even numbered rounds. Ex. Round 1 ends with 200m run, Round 2 ends with 250m row, etc…

Post rounds/reps completed to comments.

Samy Daghir

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