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ACF WOD – 10.17.14 “Birthday Boyz in the Hood!”

ACF WOD – 10.17.14 “Birthday Boyz in the Hood!”

A very Happy Birthday to Brandon Cohen today and Joe Tipton on Sunday!

1) Pause Backsquats (12 minutes to complete)

  • 3 x 5 across

* 5 second pause in the bottom, 1 breath at the top.   Focus here is staying tight and engaged in the bottom; not being lazy and rounding out!  Go with a weight where you can focus on PERFECT positioning in the bottom.

2) Complete for time:

BUY IN:

  • 49 reps Sit-ups

2 Rounds of:

  • 21 reps Handstand Push-ups
  • 14 reps Backsquat (185#/125#)

BUY OUT:

  • 49 reps Sit-ups

* Barbell is taken from the ground


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