WOD

Wed, Aug 12 2020

Mon, May 31, 2021 at 10:00am 'Murph'
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Mon, May 30, 2022 at 10:00am MURPH - Memorial Day
Most Recent Benchmark:
Snatch 1RM on Dec 4, 2025 (69 days ago)

AMRAP 30 - Run + BO Rows + Situps + F. Squats


(Rounds)
Complete as many rounds as possible in 30 mins of:
Run, 400 m
7 Dumbbell Bent Over Rows
14 Dumbbell Sit-ups
14 Dumbbell Front Squats

Rx: 25/35#

*SCALING GIVEN AT CLASS*


1st5 + 400m + 7 BO rows + 14 DB sit-ups + 12 DB goblet squats DeAnna Wed, Aug 12, 2020
2nd5 rounds plus 300m run (I think?) Jennifer C Wed, Aug 12, 2020
3rd5 rounds + 200m run Samantha B Wed, Aug 12, 2020
1st7 rounds RxWesley Wed, Aug 12, 2020
2nd6 + 414 reps RxRobert Wed, Aug 12, 2020

Samantha B5 rounds + 200m run
20# DB
Jenna S6
15# DB
Norman5 plus run and 9
14 straight sit-ups and 400m run first round. 300m run and 7-10-10 for everything else
DeAnna5 + 400m + 7 BO rows + 14 DB sit-ups + 12 DB goblet squats
15# rows, sit-ups; 25# DB goblet squats
Jennifer C5 rounds plus 300m run (I think?)
20#
Wesley7 rounds Rx
GHD sit-ups. No music... just my thoughts.
Heather D5 rounds + 300M + 21 Reps
300M / 20#
Robert6 + 414 reps Rx
Great workout!
Adam vanvalkenburgh6rds plus 400mm run
25#
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