Run and Throw Up

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Saturday 100313

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

CFBK Strength Preference: CF Football

Dumb Fran

21, 15, 9 reps of:

DB Thrusters 50 lbs
Chin Ups

Post times to comments.

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Subbed 500m Row for the run due to disgusting cold rain.

3 rounds, 500m Row + 26 Wall Balls

Great work Dave & Paul. Fuck.

Subbed 500m row for run. 5 rounds + 20m

1 hour later:

3 Rds. 4 HSPU, 8 135# Ground to overhead anyway possible; 12 Burpees.

7:53. My Arms were absolutely shot after 200 wall balls, was doing single hspu's on the second round.

5 rounds plus maybe 300ish meters rx'd

CFFB
5:33 with 45lb dumbells (due to no 50's)
Supinated grip + kipping = hard to stay on the bar

cash out
3 rounds
10 back ext
15 GHD situps
5 glute ham raises
3:38

Did the CF total Upstate as a progress check of sorts, and for lack of bumper plates to do the CFFB total.
Squat - 335
Press - 180
Deadlift - 455
Total - 970

justin: 30 lbs. that is all.

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4 rounds and 3 feet.

A few days late, scaled to half volume (since I'm doing some strength work):
Complete as many rounds in *10* minutes as you can of:
Run *200m*
*20* Wallball shots, 20 pound ball

4 rounds + 5 WB
finished 5th round by 10:36

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