WOD – Wednesday 16 January 2013

There will be a rolling start tomorrow. ie you will start when you get there, not according to session times.
* A warmup will be posted on the whiteboard near the roller door.
* CrossFit Kids finishes at 4pm, so there will be a strict 4pm start time. You may warmup earlier outside, but the kids have the box for their session.

“Mmmmurphy”

Option A* & B:
Run 1600m
100 Pullups
200 Pushups
300 Squats
Run 1600m
* Wear a vest

Option C:
Run 800m
50 Pullups
100 Pushups
150 Squats
Run 800m

Option D:
Run 400m
25 Pullups
50 Pushups
75 Squats
Run 400m