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IMG_9282 copyANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.

Saturday June 27th: CFNH In-House Competition
Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Handstand Push-ups
Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion.
I. Deficit Handstand Push-ups 5-5-3-3-1
II. Handstand Push-ups (Strict) 5-4-3-2-1
III. Handstand Push-ups (Kipping) 10-8-6-4-2
IV. Negative Handstand Push-ups 5-5-5-5-5
V. Stinkbugs 10-10-10

Post sets/reps/results to comments.

Complete for time
50 x Double-unders
25 x Wallball (20/14lbs)
15 x Pull-ups
50 x Double-unders
20 x Wallball (20/14lbs)
15 x Pull-ups
50 x Double-unders
15 x Wallball (20/14lbs)
15 x Pull-ups
50 x Double-unders
10 x Wallball (20/14lbs)
15 x Pull-ups

Post times to comments.

Skill Development
Handstand Walking, Freestanding Handstand Drills
Mobilize, freaks.

Samy Daghir

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