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This was a good one. A real time bender. Dumbbell snatches with a few Handstand push-ups, and Chest to bar pull-ups thrown in for good measure. Great combination. Thanks CFHQ!

20:00 AMRAP

5 Handstand push-ups
7 Chest to bar pull-ups
35 pound DB snatch, 10 reps, alternating arms (*power)

Holley- 15  5 + 2 Pull-ups
Richard- 25  10 + 5 CTB pull-ups
Lynde- 20  5 + 5 HSPU
John- Rx  9 + 5 HSPU
Todd McK- 8   8
Derrick- 20  9*
Erin- 15   7
Russell- 25  10
Lindsey- 8   6 + 8 DBS
Dave- 25  7 + 3 HSPU*
Abby- 15  7 + 4 Pull-ups
Heather- 10   7*
Kathryn- 20  6 + 5 CTB pull-ups
Juan- 20  7
Ryan- 20  7
T- 25  6 + 5 HSPU

Great workout everyone. Great job John Fenn- at prescription! Nice round totals Richard, and Russell.

There were some progressions for the HSPU, and the CTB pull-ups, but everyone killed the DB snatches. Great job! We talked about a few things that needed to happen with the DBS, good job hitting them. Thanks for that hard work.

How about your non-dominant arm, were the Snatches more difficult? Doing single arm work, or single leg work can expose major imbalances between dominant and non-dominant sides. We need more of this!

Puppies- wicked good job.

Thanks for another great day at CFSF.

All good things come to those who train hard.
CFSF