WOD 08/15/16


Team ACF at the Spartan Race in Utah Saturday!  Looking beastly and we would expect nothing less, great job guys!

Clean & Jerk: 15-12- and 9 reps. Post load.
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Post WOD mobility: 1st rib mobilization on loaded barbell, then, upper trap stretch, 1-2 minutes each side

11:00 am Strength Class:
Lift: Conventional block pull deadlift off of 1 mat, heavy single

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