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Daily Archives : April 24, 2017

ACF WOD: 4.25.17 “Bring long Socks!”

SKILL: Rope climbs (Bring long socks) Spend 10 minutes working on rope climbs WOD: Complete 6 Rounds for time: 3 Power Snatch (155#/105#) 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) 1 Rope Climb



ACF WOD: 4.26.17 “Cinco”

Complete 5 rounds for time: 5 Calorie row 5 Thrusters (95#/65#) 5 Wall-balls (20#/14#) 5 Pull-ups 5 Slam-balls (30#/20#) ---Rest 5 minutes--- Complete 5 rounds for time: 5 Calorie row 5 Thrusters (95#/65#) 5 Wall-balls (20#/14#) 5 Pull-ups 5 Slam-balls (30#/20#)



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