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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. Dynamic Warm-up:
Jog -> Run
High Knees
Grape Vine
Pike Walk
II. Mobility

Impact/Focus: Handstand Push-ups 5-5-5-5-5
Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion.

I. Deficit Handstand Push-ups 5-5-5-5-5
II. Handstand Push-ups (Strict) 5-5-5-5-5
III. Handstand Push-ups (Kipping) 5-5-5-5-5
IV. Negative Handstand Push-ups 5-5-5-5-5

Post sets/reps/results to comments.

“Octane Boost”
Complete the following for time:
Run 200m
25 x Thrusters (95/65lbs)
25 x Ring Push-ups
Run 200m
20 x Thrusters (95/65lbs)
20 x Ring Push-ups
Run 200m
15 x Thrusters (95/65lbs)
15 x Ring Push-ups
Run 200m
10 x Thrusters (95/65lbs)
10 x Ring Push-ups

Post scores to comments.

Samy Daghir

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