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11178280_869709083075092_1647302147062656991_nAnnouncements: Our May on-ramp begins Tuesday May 5th at 6:00pm.

Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition

Warm-up Drills
I. 8:00 Dodgeball
II. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload. Increase weights with each set.

Turkish Get-up 3-3-2-2-1-1

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Complete 5 rounds for time of
5 x Power Cleans (155/105)
10 x Pull-ups

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Skill Development
Ab Circuit

Samy Daghir

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