• Home
  • NEWS
  • ACF WOD – 09.17.16 “One Step Closer”

ACF WOD – 09.17.16 “One Step Closer”

ACF WOD – 09.17.16 “One Step Closer”

1) Complete for time:

  • 10-9-8-7-6-5-4-3-2-1 Thruster (115#/80#)
  • 100-200-300-400-500-600-700-800-900-1000 meter Row

*FITNESS UNLOADED*

1) Complete 4 rounds each with a partner:

  • 250m Row
  • 50′ Overhead plate lunge (25′ down and back)
  • 15 Slam balls

* Rest while partner completes a full round.

SCALED:

1) Complete 3 rounds each with a partner:

  • 150m Row
  • Walking Lunge
  • 10 Slam balls

* If not partnered up, work 1:1 ratio.


Top