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Friday, April 26, 2024

WOD

Almost “Fight Gone Bad”

6 min :30/:30’s of:

Clean n Presses (or jerk)(55/75)

Deficit Push ups (25/45)

Rest 2 mins

Then,

3 rounds of-

1:00 Sumo Dead Lift High Pull

1:00 Box Jumps (20/2

1:00 Push Presses

1:00 Row (cals)

1:00 REST


XTRA ABS

5 Rounds

20 Bicycles

10 Hanging knee Ups

5 Strict (straight legs)toes to bar


Cardio

Row 1000m

Bike 100 cals

Ski 500m


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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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