WOD 11/23/11

Mobility work: Mobilize calves
                         Heel cord stretch 2 min. hold each side

WOD: “Helen”
            3 rounds for time of:
             run 400 m
             21 KB swings 53/35#
             12 pull ups

*6:30 am and Noon classes only today and ACF Kids make-up class at 1:00 pm.
  There are no 5:30 or 6:30 pm classes today.

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