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Heavy Swings. Row. Box Jump Overs.

By jessica / January 7, 2015

KB Swings AHAP- 5 sets x 10 reps

Then

Row 500m

50 Box Jump Overs

100 Double Unders

For Time

Today’s Murph Prep WOD:

Run 800 Meters

15 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

Run 800 Meters

OR, try 7 rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats

BENCHMARK WORKOUTSSSSSSS

ANNIE:
50-40-30-20-10:
Double Unders Sub with Plate Hops
Sit Up

Rest 2:00 between Annie & Karen

Karen:
150 WallBalls for Time

Start here

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