18-15-12-9-6-3 reps for time of: DB Thrusters (35/25’s) Toes-to-Bars Burpees
Earn those Holiday Party Drinks!! Join us for a morning workout then come back for some amazing food, drink, dancing and the most fun you'll have all year at the ACF + Headstrong Fit Holiday Party! 5 rounds, each for time, of: Run 800 meters Rest 3 minutes
Complete as many rounds as possible in 15 minutes of: 5 strict muscle-ups4 squat snatches (185/125)
December 5th, 2018 
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Comments Off on ACF WOD “Function over Fashion” 12.06.2018
First... :30 on/:30 off for 6 rounds: Vertical Rope Pull (Seated sled pull over pull up bar)Wall sit SA KB press Demo videos - Second example but with rope attached to a light sled https://youtu.be/Z3qq_ODPBGY https://instagram.com/p/Bq22hsmFBgg/ Then... Death by burpees (Jump to a target 6” above)
21-15-9 -Left-arm kettlebell snatches (53/35) -Right-arm kettlebell snatches (53/35) -Pull-ups
First...Three 2-minute rounds of: -15/12 cal. row -Max strict weighted toes-to-bars (8/4lb) Rest 2 minutes ...thenThruster 5-5-5-5-5 reps
9am WOD 5 rounds for time of: 15 hang squat cleans (135/95) 30 push-ups Nutrition Seminar with Lou at 10am Join Lou of Blast SLO Nutrition for an in-depth seminar at 10 am nutrition to dial in your nutrition and get you ready for the New Year!
