The WOD - FRI, 04MAR11

CONGRATULATIONS!!

The Winner of our February 'Spirit of the Gym' Award is:
Chris 'Kersch' Kerschner
He always has something positive to say about his fellow athletes, has a strong drive for excellence, and continues to show great improvement across the board...Way to go!




Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:
MURPH with a Twist
For time:

Rx
Buy In - Run 1K

Pull up, 20reps

Push up, 40reps

Squat, 60reps
Cash Out - Run 1K

Intermediate
Buy In - Run 500M

Pull up, 15reps

Push up, 30reps

Squat, 40reps
Cash Out - Run 500M

Novice
Buy In - Run 400M

Pull up, 10reps

Push up, 20reps

Squat, 30reps
Cash Out - Run 400M

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