WOD 06/29/17

Fourth of July Schedule: ACF will be closed on Sunday 7/2/17 and Tuesday 7/4/17.  We will be open with a regular schedule all other days.

WOD: Five rounds for time of:
Run 400 meters
185/135 pound Deadlift, 21 reps

Post WOD mobility: QL smash with lacrosse ball, 2-3 minutes each; then, quadruped QL stretch, 1 minute each.

11:00 am Strength Class: Box squat 8 x 3 @ 30%, fast, against bands and chains

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