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12.22.2015

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IMG_2704 2ANNOUNCEMENTS:
-Christmas Gift Drive Information HERE. Please have all gifts turned in by Monday PM, Thank you.

CFNH Holiday Hours Week of 12/21-12/26
Monday-Wednesday (12/21-12/23): Normal Hours
Thursday Christmas Eve (12/24): We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Friday Christmas Day (12/25): CLOSED
Saturday (12/26): CLOSED

Warm-up Drills
I. Coach’s Choice
II. 2-3 Rounds of
10 x KB Swings
10 x Abmat Sit-ups
:10 x Handstand Hold
III. Mobility

“Donner”
5 Rounds for time of
2-4-6-8-10 x Power Snatch (135/95lbs)
10-8-6-4-2 x Handstand Push-ups

Post scores to comments.

Skill Development: Dubs & L-sits EOMOTM
Every other minute on the minute for a total of 12 minutes the athlete performs max reps of Double-unders in :30 during the odd minutes and accumulates :20 of an L-sit hold during the even minutes:

Odd Minutes: Double-unders x :30
Even Minutes: L-sit x :20

Post scores to comments.

Samy Daghir

3 thoughts on “12.22.2015”

  1. 730AM shenanigans.
    P1: Donner: 75#/abmat HSPUs – mindful of form v. weight v. how my body’s feeling. This was right for today. Broke snatches into digestible sets. HSPUs were mainly unbroken.
    7:02
    P2: DU madness: 35/38/30/40/38/48. Tripped up on the 1st 5 sets. Last set was unbroken. Unbroken on the L-Sits.

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