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Thursday, 12-8-2016

7
Dec

Thursday, 12-8-2016

We are just days away from the ACF Holiday party! This Friday its going down. We have a modified schedule for Friday afternoon with ONE CLASS from 4:00-5:00 PM then dinner will get started around 5:30. Live auction at 7:00 PM. Karaoke to start as soon as everyone has had enough adult beverages.
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Workout of the Day
Four sets of:
Pause Front Squats x 6 reps @ tempo of 31X1
Rest 3 minutes between sets

All four sets should be heavy, working sets.

then

Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
30 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips

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