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ACF WOD – 01.08.16 “Nick’s Dirrrrty 30!”

ACF WOD – 01.08.16 “Nick’s Dirrrrty 30!”

**A BIG Happy Birthday to our good friend and client, Nick Hawkins!!!  Join him at 5pm for the WOD, then head over to Bristols for some food and cider afterwards**

Nick is 30 today and he said he wanted to lift, so…..

1) 30 minute AMRAP, in teams of 3:

BUY IN:

  • Calorie Row (90/65)

then AMRAP:

  • 30 reps Deadlift (275#/185#)
  • 30 reps “2’fer” strict Ring Dips (2 dips = 1 rep)
  • 30 reps Hang Squat Cleans (185#/125#)
  • 30 reps Strict Shoulder Press (95#/65#)

* At the 15 minute mark, each member must complete 10 reps BURPEES, totaling 30, because, Nick 😉  One athlete works at a time, on burpees included.  Athletes may partition reps however they choose, but each member must do work at each station.

Have fun with this one and cheer each other on.  If you see Nick, tell him THANKS and HAPPY BIRTHDAY!


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