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22nd November 2019

WOD WOD, November 23, 2019

Movember Murph Prep
1 week out from the big dance… time to have a little play with MURPH…

Metcon (AMRAP – Rounds and Reps)
In pairs , AMRAP in 27 minutes

800m run – shared
20 rounds of Cindy shared ( 10 each )
800m Run
AMRAP Cindy in remaining time

*Cindy :
5 x Pull up
10 x Push Up
15 x Air squat

FLOW:

Run : Share evenly
Cindy : R4R

SCORE : Total rounds of AMRAP Cindy

*Use today to as a guide for next week ie buddy, half MURPH etc
*You want a vest… hold the standard

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