ACF Family, this year for our Thanksgiving Day WOD we will to participate in the
Walk/Run to Stock the Food Closet 

The event is located in downtown auburn and benefits the Auburn Interfaith Food Closet Thanksgiving Morning.

I look forward to our ACF family coming out to show our support for such a worthy event. We will meet at ACF @ 8:30am for coffee and a brief warmup prior to heading down as a group  to Central Square for the start @ 9:00am. So, throw on your ACF shirts, bring the family and maybe a canned good (or any donation you may be able to make)  and we will see you @ 8:30 Thanksgiving morning 🦃 

LET’S SHOW SOME COMMUNITY LOVE

AMRAP:
Short and a burner today! Only 1 climb so the goal is to get on the rope quickly. If you are unable to climb the rope all the way to the top and can only get 2-3 pulls stay with it as that will still add value to your progression. The bar is coming from the hang and will tax the grip a bit so this is a great time to practice and  utilize the hook grip. Loading is on the heavier side but something you should be able to fight through to get all 3 in a row. Focus on consistency and adjust loading as needed.

21-15-9 Working with a heavier wall ball today since the reps are lower.  Try and get the wall balls done within three sets each round with minimal break. The 95/65 lb bar is going to be sneaky since the loading is something you should be able to cycle quickly. Try to avoid singles here and have try a few touch and go reps focusing on the pull under the bar to save your shoulders a bit. Goal is sub 11min. The combo of movements is going to be a shoulder and lung burner!