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ACF WOD – 04.05.16 “Powered by COFFEE!”

ACF WOD – 04.05.16 “Powered by COFFEE!”

1) Gymnastic Skill/Strength:

  • 7×1 Pull-up negative – :10 second eccentric
  • 7×1 Ring dip negative – :10 second eccentric

2) Complete for time:

  • 10 – 8 – 6 – 4 – 2 Parallette HSPU
  • 2 – 4 – 6 – 8 – 10 Power Clean (225#/155#)

* Part 1 is meant to act as part of your warm up.  If you do not have consecutive pull-ups or dips, you will work on banded strict pull-ups and dips.


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