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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. 7:00 Coaches Choice
II. Mobility

Impact/Focus #1: Bench Press
Warm up as needed (3 sets x 5 reps recommended) before completing the following workload.

Bench Press 3-3-3-3-3

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Impact/Focus #2: Pause Front Squats
Warm up as needed before competing the following workload. Increase weight with each set.

Front Squat 3-3-3-3-3 (23X1 Tempo)

Notes: Tempo Explanation HERE

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5-10:00 Metabolic Conditioning

Samy Daghir

1 thought on “06.17.2015”

  1. “Bench Press” : 150 x 3
    “Front Squat 23X1” : 155 x 3
    “Rowing Intervals” : 6: 43
    Birthday Burpees – yeah those too. Happy Birthday Kerri !


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