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Friday, April 15,

There will be classes on Easter Sunday, 9 and 10 AM.


WOD

FRIDAY FUN DAY

4 min AMRAP

4 min EMOM

4 min :30/:30

4 min AMRAP

OF:

4 Deadlifts (65/95)

4 Hang Power Cleans(65/95)

4 Shoulder to Overheads(65/95)

Rest 2 mins

Then,

4 mins of

4 Power Snatches (55/75)

4 OH Squats(55/75)


This is it: Have fun w/ our Bar movements, getting gasses w/ the bar is a beautiful thing!! Keep it light and keep it steady!!! Reduce lbs if necessary!!!



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Sunday, May 26, 2024

MEMORIAL DAY — “MURPH” MONDAY 8:30 and 10am WOD 21*15*9*3* of- Power Snatches (65/95) Back Squats (65/95) *= 3 Wall Walks Extra Abs/Core: 50 Bicycles 40 GHD’s 30 Alt KTE 20 Sit ups W/ plate (25/35) 10

Sat. May 25, 2024

Memorial Day classes on Monday 5/27 will be at 8:30am and 10am for Murph! WOD 7 min AMRAP 7Thrusters (55/75) 7 cals Assault Bike Rest 1 min 6 min EMOM 6 Bench Press Floor Wipers (75/115) REST 1 min 5

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