Athletes,

I will be on leave starting tomorrow. Please pay attention to facebook as the next two weeks progresses. While I am gone Matt will be taking over. Thanks!

Jared – ACF

A. Warmup

B. SWOD
Hang Snatch + OHS
2@65%, 2@70% 2@75% 1×2s@ 80%, 85% 3×2

C. WOD
7 RFT:
10 Cal Row
4 HSPU

Rest one Minute

5 RFT
200m Run
15 Double unders
10 Russian KBS 53/35

Big Dawg
7 RFT:
15 Cal Row
4 Strict HSPU

Rest one Minute

5 RFT
200m Run
40 Double unders
10 American KBS 70/53