WOD 09/09/16

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Girl-tribe time, post Helen on Tuesday.  There seems to be some conspiring going on here…  All ACF girls stay tuned.

WOD: “Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post WOD Mobility: Glut. smash with ball, 3 minutes each side
Pigeon, 2 minutes each side

11:00 am Strength class: 
Lift: Medium grip Bench press, heavy single

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