PRE-"MURPH" PARTNER WOD

A) MetCon Prep:

AMRAP 8:

100 Meter Run
10 Goblet Squats
10 American KBS
10 SDHPs

B) WOD:

For Time w/ a Partner: (30:00 Cap)

100 American KBS (Rx = 53/35, 44/26, 35/26, Russian Swings)
100 Wall Ball Shots (20/14)
800 Meter Run* (relay style)
100 Sumo Deadlift High Pulls
100 Medball Cleans
800 Meter Run

*Sub 1K/800 Meter Row or 48/36 Cal Bike for run if needed.

C) Extra Credit:

2 Rounds of:

50 Double Leg Banded Leg Curls 
50 Banded Face Pull-aparts 

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