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Daily Archives : November 10, 2014

ACF WOD – 11.11.14 “Land of the Free, Home of the Brave!”

Today's work is dedicated to those who have, and who still are serving our wonderful country.  THANK YOU! 1) Complete 5 rounds for time: 200m Sprint 11 reps Deadlift (225#/155#) 11 reps Kettlebell Swings (70#/53#) 14 reps Air Squats - Rest 2 minutes between rounds - * If your first rounds take longer than 4 minutes, scale the reps/loads.  These are meant to be fast and explosi...


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