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– From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some!

Warm-up Drills
I. Run 200m
II. Spikeball! (…Coach’s Choice)
III. Mobility

Impact/Focus: Turkish Get-up EMOTM
Following an appropriate series of warm up reps: Complete two Turkish Get-up every minute on the minute (EMOTM) for 10:00.

EMOTM for 10:00
2 x Turkish Get-ups (1L/1R)

Post best TGU weight to comments.

“Push Whipped”
For time
50 x Double-unders
10 x Push/Split Jerk (155/105lbs)
40 x Double-unders
8 x Push/Split Jerk (155/105lbs)
30 x Double-unders
6 x Push/Split Jerk (155/105lbs)
20 x Double-unders
4 x Push/Split Jerk (155/105lbs)
10 x Double-unders
2 x Push/Split Jerk (155/105lbs)

Post time to comments.

Skill Development
A. L-sit practice, establish a goal of 2 minutes or less and work to it in as few sets as possible.
B. 15-12-9 x Back Extensions
*If L-sits are still a bit too challenging perform the same assignment in the Plank Position or in the Plank on low rings.

Samy Daghir

1 thought on “07.13.2017”

  1. Lonely existence at 5PM today !!
    Custom workout:
    50 x 35# DB G2OH/50 Slamball (both rt-arm only)/100 Abmat/100 Air Squats (since I missed ‘Angie’ yesterday.
    16:42 – I think….


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