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11692660_909009942478339_8805406396460622437_nANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to [email protected]

**Pssst. Look lively, freaks: CFNH Paleo Resources

Warm-up Drills
I. Speed Rope
4-6 Rounds of (:45 work x :15 rest)
II. Mobility


Impact/Focus: Muscle-ups
All Athletes execute 15 x Muscle-up Transitions
After completing transition practice work through the following based on individual muscle-up skill level.
I. Muscle-ups x 5-4-3-2-1
II. 4 Rounds of
5 x Pull-ups (deadhang)
5 x Ring/Static Dips

Post results to comments.

“Just Let Go”
For time
Row 500m
20 x Wallball
Row 400m
30 x Wallball
Row 300m
40 x Wallball
Row 200m
50 x Wallball

Post scores to comments.

Skill Development
Slay a goat and mobilize, freaks.
Guidance for mobility needed? Ask a coach to assign you mobility drills from the K-Star reference wall.

Samy Daghir

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