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16
Jul

150717 Friday

Painstorm – R.E.D. Friday Version

For time 30 min cap
I – Buy in – 3 rds
  • 3 x ps.  75/55
  • 6 x bj
  • 9 x static inch worms
II – immediately followed by:
  • 400m Mbr run
  • 100m KB carry x 1 KB
  • 30 x KB swings (15 / arm)
  • 100m KB carry
  • 25 x pull ups
  • 50 x KB cl
  • 15 x burpee KB swings (a)
  • 400m mb run
III – Cash out –
  • 50 x arm haulers
  • 50 x prone flutter kicks

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