WOD – Saturday 27 June 2015

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WORKOUT OF THE DAY

METCON

“TEAM MURPH”
In pairs, or teams of 3, perform:

1600m Run
100 Pull-ups
200 Push-ups
300 Squats
1600m Run

***NOTE: reps must be performed in the order stated. You cannot do 5 pull-ups, 10 push-ups, 15 Squats. Get all of the pull-ups done first, then all of the push-ups etc. The run can be shared in increments of 400m.

 

COMPETITION TRAINING

METCON

In teams of 3, perform:

200 Double Unders

90 Wallballs (30 each unbroken)

600m Run (200m each)

40 Overhead Squats 60/40kg

40 Chest to Bar Pull-ups

400m Run (together)

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About AB

Crossfit Coach

Posted on June 27, 2015, in WOD and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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