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ACF WOD – 04.08.16 “FriYAY!”

ACF WOD – 04.08.16 “FriYAY!”

1) Complete for time:

  • 50 reps Wallballs (20#/14#)
  • 25 reps strict Pull-ups
  • 25 reps strict Ring Dips
  • 25 reps Back Squat (225#/155#)
  • 25 reps kipping Ring Dips
  • 25 reps kipping Pull-ups (no butterfly)
  • 50 reps Wallballs (20#/14#)

* 20 minute time cap.  This will be an ACF Benchmark workout, meaning we will revisit it again to measure our progress and fitness.  Don’t be discouraged if you do not finish; log your results and have a goal to shoot for the next time!


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