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OUR BLOG

3/23 Heroes 3:00-Murph/4:00-Wood

By Wodify Admin | In WOD | on March 23, 2014

St. Louis – CrossFit WOD

“Wood”
5 rounds for time of:
400M Run
10 Burpee Box Jumps 24″
10 SDLHP 95#
10 Thrusters 95#

Wood (Time)

5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24″
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

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