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12.30.2016

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Batman?

CFNH Holiday Hours
Saturday Dec 31st: Open Gym 9-11am
Sunday Jan 1st: CLOSED
Monday Jan 2nd: CLOSED
**Unless a date is listed above all other classes will be regular hours.

ANNOUNCEMENTS
-Our January on-ramp class begins Tuesday January 3rd @ 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
25ft Waiter’s Walk
7 x KB Sumo Deadlift High Pull
7 x KB Swings
III. Mobility

Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 3-3-3-3-3

Post loads to comments.

“Abbatoir VI”
Complete 6 rounds (:30 work/:20 rest)
GHD Sit-ups
KB Snatch (24/16)
Push-ups

Post scores to comments as total reps per movement.

Samy Daghir

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