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ACF WOD – 10.13.16 “Functional Capacity”

ACF WOD – 10.13.16 “Functional Capacity”

1) Complete for time:

  • 800 Meter Run
  • 25 Deadlifts (225#/155#)
  • 25 GHD Sit up
  • 600 Meter Run
  • 20 Deads
  • 20 GHD Sit up
  • 400 Meter Run
  • 15 Deadlifts
  • 15 GHD Sit up
  • 200 Meter Run
  • 10 Deads
  • 10 GHD Sit up

* Sub GHD Sit ups with V-ups or Ab Mat Sit ups.

FITNESS UNLOADED:

1) Complete 4 rounds each with a partner:

  • Stop Sign Run
  • 15 Double Kettlebell Deadlifts
  • 15 Ab Mat Sit ups

* Rest while partner works.


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