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Monday, 11-23-15

22
Nov

Monday, 11-23-15

Congrats to some very strong work to our ACF athletes and all who competed in the Turkey Challenge this  weekend.  Such a fun event!! Here’s some Sunday highlights of Morgan, Joy, Damien, GDoyle (team) and Megan M (Pro Individual!). 
 
  Coach Em also joined a team last minute but I missed her team sorry Em!
 

 
Workout of the Day
Back Squat
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
 
 
then,
 
 
For Total Running Time:
30 Pistols (Sub progressions or 50 jumping lunges)
1000m row
rest 2 minutes then,
50 KB walking lunges 55/35 (one each hand)
50 Wall balls 20/14  10’/9′
rest 2 minutes then,
50 6″ Target Burpees
10 Muscle-ups (Sub 15 strict pull-ups)
 
 
Post your results to the Whiteboard.
 
 
 

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