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06.08.2015

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Congratulations to Randi, Kerri, Brenna, Samy, Kyle, Gerry, Garrett, and Jaymes for their performance at the Three of a Kind competition Sunday! Thank you to everyone who showed up to support them. This community continues to amaze me.

Also congratulations to Alyson, Sharon, Elizabeth, Jeff, Steed, Matt, and Frank on completing the Tough Mudder Saturday! Your hard work has paid off.

UPCOMING 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. Run 800m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 5-3-1+
Work through the following sets of Back Squat using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post sets/reps/loads to comments.

“Persistent Effort”
Complete as many reps as possible for each movement within the time allotted
5:00 x Hang Power Clean (135/95)**
4:00 x Wallball (20/14)
3:00 x GHD/Abmat Sit-ups
2:00 x Double unders
1:00 x KB Swings (32/24)

**Notes: Each time the athlete drops the barbell there will be a 5 x burpee penalty. Did someone say hook grip?

Post reps completed for each movement to comments.

Samy Daghir

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