WOD 09/01/16

acf 1

Throwback Thursday!  Septmeber 2011, our first real event at ACF #1.  Love all of our most loyal, longest friends and members!

WOD:  “Lynne”
Five rounds for max reps of:
Bodyweight bench press
Pull-ups
Post reps for both exercises in all rounds.

Post WOD mobility: Pec and lat. smash with ball, then, pec and lat stretches on rig (10 minutes)

11:00 am Strength class:
Lift: Box squats: 10 x 2: 60% bar, 25% accomodating resistance

6:45 pm Mobility Class: Thoracic spine/Rib cage

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