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ACF WOD – 10.30.14 “FIREBALL!”

ACF WOD – 10.30.14 “FIREBALL!”

1) Complete for time:

21-15-9 reps:

  • Pull-ups
  • Toes to Bar

* When the clock hits 10:00, complete for time:

15 – 12 – 9 reps:

  • Dumbbell Ground to Overhead (50#/35#)
  • Slam Balls (30#/20#)
  • Wall Balls (20#/14#)

* When the clock hits 20:00, complete for time:

9 – 7 – 5 reps:

  • Strict HSPUs
  • Turkish Get-ups (53#/35#)

* Today’s work consists of 3 workouts which will require quick and intense bursts of energy, followed by built in rest.  Keep the movements challenging but the time frames attainable.  There are many different movements today, pay attention and give each part your full effort!

 


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