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Monday, 3-24-2014

23
Mar

Monday, 3-24-2014

Our ACF NCAA Tournament Scores will be updated in tomorrow’s post.
 
Workout of the Day
Open Chipper WOD 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie row
50 Toes-to-bars
40 Wall-ball shots 20/14 at 10’/9′
30 Power cleans 135/95
20 Muscle-ups
 
– Scale appropriately to try to get through one full round or at least into the ring dips.
– Scale the MU’s to 20 Ring Dips and then 10 Strict Pull-ups.
 
IF YOU HAVE ALREADY DONE 14.4, THEN YOU WILL DO A 14min AMRAP of a 3-MOVEMENT GOAT WOD/14.5 PREP.
Potential movements left for 14.5 (there aren’t many!): 6″ Target or Bar Facing Burpees, Thrusters, Shoulders to Overhead, Front Squat
 
Coach Foust and Samantha were just two of the many who braved 14.4 this weekend.  Keep up the hard work everyone!!

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