The WOD - FRI, 30AUG13

"LABOR DAY MURPH"

In recognition of the end of the summer and in celebration of the Labor Day weekend, let's finish the summer with the WOD we started it with!





"Murph"
For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

If you've got a twenty pound vest or body armor, wear it. Start and finish with a mile run, and partition the pull-ups,
push-ups, and squats as needed.

OR

"Strong Medicine"
3 Rounds For time:

Clean & Jerk, 155/105#, 6 reps

Pull ups, 12 reps

Row/Run, 500m