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WOD: Pre-Murph practice

On the 0:00

1 mile run

On the 10:00

Amrap 10

10 pull-ups

20 push-ups

30 squats

On the 20:00

1 mile run


After: 4rds

6 burpees with DBs Deads (50/35)

50 DUs

*burpee with dB deads, do your burpee and stand up bringing the DBs up to your waist


Warmup: 400m run

Then 3rds

3 burpees

5 push-ups

10 lunges


Mobility: couch, spidey, Samson, add


Zoom at 7am

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

https://us02web.zoom.us/j/6953024569

Meeting ID: 695 302 4569

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