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11015219_883184875060846_4593837222216751098_nThank you to all the athletes that came yesterday to complete “Murph”. It’s always a great showing for an important Hero WOD. We’re proud of you all.

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. Row 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
7 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Flight Simulator Hazard
Complete the following pyramid of Double-unders as many times as possible against a 10:00 Running Clock:

Notes: Complete each rung on the ladder unbroken before moving on. PENALTY: Each time a set is broken before completion, complete 3 x Burpees (no push-up). All the way up and down is a complete evolution.

Post rounds completed to comments.

“Saving Grace”
Complete for time
Row 1000m
30 x Clean & Jerk (135/95)
75 x GHD Sit-ups

Post times to comments.

Samy Daghir

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