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July 1, 2015

07/30/2015

ROUSEY

CFS WOD - FRIDAY 31JUL2015

METCON:
27:00 RUNNING CLOCK (NO PROGRAMMED REST)

0:00 - 5:00
5 MINUTE AMRAP:
10 WALL BALLS (20#/14#)
20 DOUBLE UNDERS

5:00 - 20:00
15 MINUTES TO ESTABLISH 1RM "CURTIS P"
*CURTIS P = CLEAN + FRONT RACK LUNGE (R) + FRONT RACK LUNGE (L) + PUSH PRESS

20:00 - 27:00
7 MINUTE AMRAP:
400M RUN
20 RING DIPS
MAX PULL UPS
*400M RUN = 40 PTS
**TOTAL SCORE = AMRAP #1 REPS + CURTIS P 1RM LOAD + AMRAP #2 REPS (400M RUN = 40 PTS + RING DIPS + PULL UPS) 

Posted on 07/30/2015...

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