WOD SATURDAY 17/03/2018

“Murph”

For time:
Run 1.6km
100 Pull ups
200 Push ups
300 Squats
Run 1.6km

If you have a 20kg (10kg) vest, wear it.

(Ryno 29.36 rxd, Britt 37.22 rxd, Andrew 43.40 rxd+ (10kg vest).

-Reps can be broken up as 20rds of “Cindy”.

OR

“Half Murph”

For time: (25min cap)
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

OR

“Mini Murph”

For time:
Run 400m
25 Pull-ups
50 Push-ups
75 Squats
Run 400m

-Choose the one that best suits your ability.

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