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05.15.2015

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1Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. Run 400m
II. 2-3 Rounds of
7 x KB Swings (24/16)
7 x Push-ups (CFGS)
7 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift Doubles
Warm up with 3 sets x 5 reps before completing the workload below.

Deadlift 2-2-2-2-2

Notes: Today the focus will be on proper setup and positioning of the Deadlift. Athletes should prepare to test a 1-rep max next week.

“Karen Gets The Runs”
Complete the following for time
150 x Wallball (20/14lbs)

Notes: Every time the wallball hits the deck complete a 200m Run. Complete this WOD in as few unbroken sets of Wallball as possible.

Post times and number of 200m Sprints completed to comments.

Samy Daghir

3 thoughts on “05.15.2015”

  1. “Deadlift Doubles”: 285#
    “Karen Gets the Runs”: 23:46/ 6 x 200 m
    (including the time to get to the door and back from the far end of the gym x 6)

    Reply
  2. “Deadlift Doubles”: 405×2
    “Karen Gets The Runs”: 13:45 I think… great time slaying with Mike and Dave (this was done Saturday)

    Reply

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