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ACF WOD – 09.18.14 “The Heart is in the Community”

ACF WOD – 09.18.14 “The Heart is in the Community”

1) EMOM 21 minutes:

  • Minute 1:  30-40 Double Unders
  • Minute 2:  10-15  Ring Dips
  • Minute 3:   8-12   Medicine Ball Cleans (20#/14#)

* Decide on an exact rep scheme within the first couple rounds of movements; do your very best to stick to the numbers you choose and avoid tapering reps just because you’re tired!  In the early rounds, you should aim to give yourself 25-30 seconds rest at least to allow for some wiggle room as the EMOM progresses.  Keep the energy up and high-five some people!!


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