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07.30.2015

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11700938_905455116167155_6332519482452122764_n-2ANNOUNCEMENT: 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. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Push Press
Warm-up as needed before completing the workload below. Athletes will be using their current 5RM Push Press set on 07.16.2015.

Push Press 3-3-3-3 (85% of 5RM)

Post loads to comments.

“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Post scores to comments.

Skill Development
I. 8 Rounds of (:20 work x :10 rest) x Abmat Sit-ups
II. 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

3 thoughts on “07.30.2015”

  1. “Push Press 3s” : 105#
    “Cindy”: 18 rounds – 1 1/2 short of PR, but a tad humid today.
    “Tabata Abmats” : 9/10/10/10/9/8/9/9

    Reply

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