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Daily Archives : October 17, 2016

ACF WOD: 10.18.16 “Strong Bones”

EMOM for 21 minutes Min 1:  10 RDL, 50% of best DL Min 2:  10 Kipping HSPU Min 3:  50 Double unders   **FITNESS UNLOADED** 1)  AMRAP 15 min: 20 abmat Sit-ups 15 Plyometric Box Jumps 90' Bear Crawl (Length of the gym) SCALED: 1)  AMRAP 12: 12-15 Sit-ups (Band assisted if needed) 10 lateral Box Step-overs 1 minute Airdyne



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