WOD – Sunday 18 September 2016
8AM – JOIN-IN SESSION
3PM – JOIN-IN SESSION
4PM – NORMAL SESSION
“MURPHY”
Run 1.6km
100 Pullups
200 Pushups
300 Squats
Run 1.6km
* If preferred can do 20 rounds of 5/10/15.
* Scale the run or scale the middle or both.
* Row instead of run.
* At the 8AM, Kath will be running the Beep Test as well as Murphy.