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ACF WOD: 10.6.16 “Jacob’s Main Ladder”

ACF WOD: 10.6.16 “Jacob’s Main Ladder”

Happy Birthday to our good friend and long time member Jacob Main! He will be at the 5:30am class and we will have a surprise element added to the class. See you there!

 

5 Minute AMRAP

  • 60 Calorie Row

1 round of Cindy :

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air squats
  • -AMRAP Power Cleans (155#/105#)

—- 5 Minute Rest —-

5 Minute AMRAP

  • 40 Calorie Row

2 round of Cindy :

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air squats
  • -AMRAP Power Cleans (185#/135#)

—- 5 Minute Rest —-

5 Minute AMRAP

  • 20 Calorie Row

3 round of Cindy :

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air squats
  • -AMRAP Power Cleans (225#/155#)

 

——- FITNESS UNLOADED——-

Complete 4 Rounds for time with a partner:

  • 20 Calorie Row
  • 20 Push-ups

*Rest while partner works. Switch every round.


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