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Daily Archives : April 13, 2017

ACF WOD: 4.14.17 “Shank the Tank”

SKILL: GHD Accumulate reps of Sit-ups, Hip extensions Back extensions during the duration of the class Beginner: 50 reps Intermediate: 100 reps Advanced: 150 reps WOD: Every 2 minutes for 24 minutes complete: 0:00 - 2:00: 30 Wall Balls 2:00 - 4:00: 4 Rope Climbs 4:00 - 6:00: 500m/4oom row



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