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05.20.2015

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FullSizeRender-7UPCOMING EVENTS:
Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Press 1RM
Warm up with 3 sets x 5 reps each before working up to a new 1RM Press.

Press 1-1-1-1-1

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Impact/Focus #2: Snatch
Warm up as needed before completing the workload below.

Snatch 3-3-3-3-3

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

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