UPCOMING EVENTS:
–Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Press 1RM
Warm up with 3 sets x 5 reps each before working up to a new 1RM Press.
Press 1-1-1-1-1
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Impact/Focus #2: Snatch
Warm up as needed before completing the workload below.
Snatch 3-3-3-3-3
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WOD
5-10:00 Metabolic Conditioning
Press 1RM : 115#
Power Snatch 3s: 95#
Other thing – 1535 M