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06.04.2015

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FullSizeRenderUPCOMING EVENTS:
–Sunday June 7th:Three of a Kind Team Event (Nashua,NH 8am)
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 800m
II. 2-3 rounds of
4 x Turkish Get-ups (2L/2R)
8 x ‘American’ KB Swings
10 x Goblet Squats
III. Mobility

Impact/Focus: Turkish Get-ups
Warm-up as needed (3 sets x 3 reps) before completing the workload below.
Turkish Get-up 1-1-1-1-1-1-1
Notes: Each complete set includes a completed repetition on both the left and right arm. Increase weights with each set.

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“A Royal Burpee Mash-Up”
For time
40 x American KB Swings (24/16kg)
40 x Burpees
30 x Wallball (20/14lbs)
30 x Burpees
20 x Toes-to-Bar
20 x Burpees
10 x Medicine Ball Cleans (20/14lbs)
10 x Burpees
18 x Air Squats
18 x Burpees

Note: There will be a strict 20:00 cap on this workout.

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

Samy Daghir

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