• Home
  • NEWS
  • ACF WOD – 09.15.16 “Better than Yesterday”

ACF WOD – 09.15.16 “Better than Yesterday”

ACF WOD – 09.15.16 “Better than Yesterday”

1) AMRAP 20 min:

  • 50 Wallballs (20#/14#)
  • 50 Double Unders
  • 40 Box Jumps (24″/20″)
  • 40 Toes to Bar
  • 30 Pistol Squats (15/side)
  • 30 Burpees
  • 20 Power Cleans (145#/100#)
  • 20 Push Jerks (145#/100#)
  • 10 Power Snatches (145#/100#)
  • 10 Muscle ups

*FITNESS UNLOADED*

1) Complete 3 rounds for time:

  • 400m Run
  • 21 Kettlebell Swings
  • 12 Pull ups

SCALED:

1) Complete 3 rounds for time:

  • Stop sign run (250m)
  • 12-15 Kettlebell Swings
  • 8-10 Ring rows or Jumping pull ups

Top