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WOD 05252024

A. Dynamic Stretches



B. “Murph”

(Pick a variation and complete with a vest 20/14lb)


  1. (For time)

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run


  1. (For time)

1 mile run

(20 rounds for time)

5 pull ups

10 push ups

15 air squats

-then-

1 mile run


  1.  (For time)

1 mile run

(10 rounds for time)

10 pull ups

20 push ups

30 squats

-then-

1 mile run


  1.  (For time)

800m run

50 pull ups

100 push ups

150 air squats

800m run


  1.  (For time)

800m run

(5 rounds)

10 pull ups

20 push ups

30 air squats

-then-

800m run



C. Static stretches

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