ACD 2014 EVENT 1 ANNOUNCED.

Friendly Reminder (if you haven´t registered yet): In order to participate at the main event qualified athletes need to register before the 1st of October 2014 18:00 CEST: 
Registrations after this deadline cannot be accepted. (No exception whatsoever!) Your Spot will be given to the next person on the Qualification Leaderboard or withdrawn!

Trainer Warm Up. 15 Min.

Core Strength: C2B/Pull Ups

EMOM x 7

7-12 C2B/Pull Ups. Pick yourself e reasonable number. Goal of this session is to get them unbroken throughout the 7 Minutes!

then Conditioning

“WOD” (21 Min.)

3 Rounds for Time:

50 KB Swings 32/24//24/16kg (full american, bottom up)

Run 300m

30 Box Jump Overs 60/50cm

Run 300m

Score: Time or Reps. Time Cap.: 21 Min.

Coaches: If class is bigger than 15 athletes, split crowd into 2 groups. Group A will start at KBS, Group B at BJO.)

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