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Thursday, 7-30-2015


Thursday, 7-30-2015

Check out the latest ACF Weightlifting video from Coach Dylan.  These are a few clips from our July WL sessions on Mondays, Wednesdays, and Saturdays. 
Obviously the best part is at 1:12

 As of 5:00pm Wednesday we are still 200 Muscle-ups short of our 2,000 MU Goal for July.  So close!  Gotta get em in before Friday night!

Workout of the Day
Power Snatch – Find your 2 rep “touch & go” max.
*Increasing weight
*All reps are touch & go for today!
then, cardio day bay-bayyy!
Partner WOD: Row 5000m For Time
*One partner rows while the other is the “pace horse” and runs 400m. You must switch after every 400m run.
*There is a 23min time cap! One burpee penalty for every meter under 5000m split between you and your partner.
Post your scores to the Whiteboard.

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