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

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 explosive work periods followed by a short rest period.


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