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WOD for Friday January 24th

By 24th January 2014No Comments

Skill of the week: ring play- inverted hang to back support

Warm Up: 3 rounds of Cindy xxx
5 WTD pull ups(16kg/ strict pull ups)
10 inverted press ups on box
15 squats with 20kg/10kg plate

WOD: “Murph”
1mile run
100pull ups
200 press ups
300 squats
1mile run

Individual scaling options will be on the board

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