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ACF WOD – 07.09.15 “Swole and Flexy”

ACF WOD – 07.09.15 “Swole and Flexy”

1) Push Jerk

  • 3 – 3 – 3 – 3

2) Back Squat

  • 3 – 3 – 3 – 3

* Plan on 15-20 minutes for each.  Warm up sufficiently for your first set which should be about 80% of your 1rm.  Build over the course of 4 sets to hopefully get a new 3rm PR!!


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