07.14.2017

ANNOUNCEMENTS:
– 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!
– New T-Shirt and Tank top pre-order shirts are now up. Place your orders!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x KB Swings
7 x Hollow Rocks
7 x Jump Squats
7 x Hindu Push-ups
III. Mobility

Impact/Focus: Deadlift (Week 1)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5 (75% 5RM)

Notes: Athletes should base the percentage off their current 5-rep max established on 07.07.2017.

Post loads to comments.

“Jacob’s Ladder”
Climb the following ascension ladder as high as possible in 6:00 of
3-6-9-12-15…etc x Wallball (20/14)
3-6-9-12-15…etc x Power Snatch (75/55)

Rest 3:00

Climb the following ascension ladder as high as possible in 6:00 of
3-6-9-12 etc… x Slamball (40/20)
3-6-9-12 etc… x Burpees (Over Slamball)

Post total reps completed for each AMRAP to comments.