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ACF WOD – 09.04.14 “Evil Triplet :)”

ACF WOD – 09.04.14 “Evil Triplet :)”

1) Complete 3 rounds for time:

  • 20 reps alternating Front Rack Lunges (115#/85#) 10 each leg
  • 15 reps Ring Dips
  • 10 reps Barbell Roll-outs

Then, immediately following your 3rd round, complete:

  • 400m run…backwards :)

* Time for this workout is when you return back into the gym from your 400m backwards run!


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