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Wednesday, 12-7-2016


Wednesday, 12-7-2016

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.


Workout of the Day
15 Minutes to work on Muscle-Ups
-Low Ring Progressions
-Hollow/Arch swing on High Rings
-Hip drive on High Rings
-Muscle-Up on High Rings with Assistance
-Max Effort MU x 5 rounds in :45 seconds if you have them (REST 2 minutes between sets)


5 Rounds For Time:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Row 300 Meters
5 Bar Muscle-Ups – or – 10 Chest-to-Bar Pull-Ups – or – 10 Pull-Ups

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