ACF WOD “Devilish” 01.07.2019

1. 4 Rounds: :45 on oblique opener/ :15 rest 2. On a 12-minute clock: 1 minute of Devil Press (35/25) 1 minute of Knees to Elbows 2 minutes of Devil Press 2 minutes of Knees to Elbows 3 minutes of Devil Press 3 minutes of Knees to Elbows

ACF WOD “Quality” 01.04.2019

Barbell Balance Complex 4 rounds of 5x through: -Box Step up L -Reverse lunge R -Good morning -Box Step up R -Reverse lunge L -Good morning •rest 2-3 mins between sets This is for quality, no RX box height or barbell load

ACF WOD “2019” 01.02.2019

Complete as many rounds as possible in 20 minutes of: -5 thrusters -7 hang power cleans -10 sumo deadlift high pulls Men: 95 lb. Women: 65 lb.

ACF WOD “2018” 12.31.2018

1. Tabata handstand push-ups Rest 1 minute 2. Tabata single-leg squats Rest 1 minute 3. Tabata Turkish sit-ups Rest 1 minute 4. Tabata jumping lunges Then… 1000m row for time