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05.29.2015

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11045490_883243878388279_9189988547233329442_nUPCOMING EVENTS:
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 500m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlift using the percentages outlined below based on .9 of your 1RM.

5 x 40%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%

Notes: The final set is a max effort set for total repetitions.

Post sets/reps/loads to comments.

“Owzcekkent”
Tabata x Medicine Ball Cleans (20/14lbs)
Rest 1:00
Tabata x Ring Dips
Rest 1:00
Tabata x DB Burpee Pick-Ups
Rest 1:00
Tabata x Row (meters)

Post scores to comments.

Skill Development
Mobility, Foam Roll, Stretch, Mash, etc.

Samy Daghir

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