WOD 07/08/15

Box Squat: 12 x 2, 55% Bar, 25% Chain

WOD: AMRAP in 12 minutes of:
12 Double unders
9 Russian KB swings (70/53 lbs)
6 Games-style box jump overs (24/20″)

Post WOD mobility: Hamstrings and lower back

11:00 Strength Class   MEU
Lift: 1 board press, Heavy single
Accessory work: 3 x 6-8 Seated shoulder press, 3 x 20 DB tricep roll ups, 3 x 10 Barbell rows,
5 x 20 band pull aparts, 3 x 1 min plank
 Mobility: Pec and shoulder

ACF Kids Announcement:
There will not be any CrossFit Kids classes (Teens, Kids, and Preschool) during the week of July 19th through the 25th.  All classes will resume their regular schedule the week of July 26th.  This vacation week will not be deducted from current memberships.

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