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WOD

WOD for 11/30/17

By CrossFitOmnia | In Uncategorized | on November 30, 2017

DELOAD WEEK

On this wonderful Deload week Comp train programmed Murph for Today’s workout. They test it 2x a year (Thanksgiving and Memorial Day). Since this has still been a rough week we aren’t going to program the entire Murph workout. We are going to use today to ‘practice’ Murph. Every year we do this workout there’s always a lot of discussion on what is the best way to attack it. So today is a good way to play around with some options. We are going to do 1/2 Murph and let you choose the way to break up the movements.

1/2 Murph
– 800 Meter Run
– 50 Pull Ups
– 100 Push Ups
– 150 Air Squats
– 800 Meter Run

Break up the pull ups, push ups, air squats as you see fit.
Option 1 – 10 Rounds
– 5 Pull ups, 10 push ups, 15 air squats

Option 2 – 1 round of 5, 10, 15 then 15 rounds of 3, 6, 9

Option 3- 50, 100, 150

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