Monday, 3-14-2016


Monday, 3-14-2016

Happy birthday to Rene W (Wolf #1)!!

 The ACF Bracketology Challenge is BACK.  Submit your NCAA brackets by WEDNESDAY EVENING and have a little fun with your ACF colleagues.  $5 per bracket (limit 3 brackets).  We will have brackets available at the gym to fill out and of course you can print your own here:
I’m already calling a CU over KU upset in the second round #GOBUFFS

 Workout of the Day – we will be Front skwatting today after performing the 7min AMRAP of 16.3 for today’s conditioning. Same drill as LAST WEEK, if you have already done 16.3 then you have the option to 1) perform a 15min AMRAP Goat (ie weaknesses) workout 2) Make-up something you missed from last week, or 3) re-do 16.3 for a second chance score.

Open Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 77/55
3 bar muscle-ups
*Sub 5 jumping chest-to-bar pull-ups for the 3 bar MU’s 

then, the strength portion today AFTER the met-con

Front Squat .   Three working sets:   1×5 @ 75%   1×5 @ 80%   1×5 @ 85%


Post your scores to the Whiteboard.