Monday 28th September

WOD: Murph A Month

1600m Run

100 Pull Ups

200 Press Ups

300 Air Squats

1600m Run

Can be split anyway you like and can be done as a team

Workout Alternative:

AMRAP in 30 minutes

400m Run

10 Pull Ups

12 Russian KBS (32/24)

14 Step Ups (24/20)

20/16 Cal Row