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