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Friday, August 20, 2021

Abs for all:

3 Rounds of

20 Bicycles

30 Flutters

40 Alt Knees to Elbows

Then,

Pulls for all

3 Rounds of

17 Bent over Rows

13 Snatches (65/95)

10 Pull ups

Then,

Squats for all

3 Rds of:

8 OH Barbell Squats

8 Air Squats

8 back Squats (95/135)

8 Wall Balls!!!

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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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