ACF – January 30, 2015


Happy Friday, ACF!

Workout of the Day

Complete as many reps as possible in 21 minutes of:

3 muscle-ups
6 handstand push-ups
9 burpee pull-ups

3 Responses to “ACF – January 30, 2015”

  1. DPC 2015-01-30 at 11:38 #

    So, I just got back from my annual physical (blood, urine, cholesterol, EKG, etc etc). Doc says he doesn’t even have a chart for some of the numbers I spit out, for any age group! He then noticed the bruising on my forearms (bar muscle-ups), and based on the recovery phase he esitmated the injury occurred 1-2 weeks ago….I said nope, Mon/Tues. He was impressed.

    Thanks for kicking our ass Coach, you’re doing a great job, thank you! Beers on me!

  2. Kelsey 2015-01-30 at 13:50 #

    Nice work secret agent man! He said beers on Fridays and Sundays are ok too right?

  3. FireSteve 2015-01-30 at 16:27 #

    Nice work DPC. Even with your gummy bear addiction.

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