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Thursday, 10-2-2014

1
Oct

Thursday, 10-2-2014

ACF October Newsletter  Enjoy!  (We will start tagging these on the website each month)
 
Workout of the Day
Back Squat
8-8-6-6
 
then,
 
For Loading:
8 Rounds (16min total)
Even Minutes: Sprint 200m
Odd Minutes: 3 Front Squats @ 75%
 
*Barbell should be taken from ground as a heavy Clean + 2 Front Squats
*Rx+ option: 15 Muscle-ups for time after the 16th minute.
 
 
Post your scores to the Whiteboard.
 
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Congrats to Tony and Autumn on their marriage this past weekend!!!
 

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