ACF – November 24, 2020
WOD BlogWorkout of the Day:
Front Squat 1 Rep Max
Then:
1 Mile Run
ACF – Holiday Schedule
WOD BlogHoliday Schedule 11/23 – 11/28
Monday 11/23: Normal hours
Tuesday 11/24: Normal hours
Wednesday 11/25: 9:30am, 4:00pm, 5:00pm Only
Thanksgiving Day: 9:00am Only (we will be working out in parking lot so please park above in upper lot)
Friday 11/27: CLOSED
Saturday 11/28: Normal hours
ACF – November 23, 2020
WOD BlogFront Squat
10 Rounds- 1 Rep on the 1:30
1 Rep = 1 Squat Snatch with a 2 second pause at the knee + 1 Squat Snatch
Reset at the start of second Rep- do not touch and go
Start at 60% of 1 rep max and build to 80% thru the 10 rounds
Then- not for time-
21-15-9
Strict Pull-ups
Push-Ups
Box Step Ups with Empty Barbell