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Friday, December 1, 2023

Please check the white board near the bathroom!!!


Abvent - Every day till Christmas there will be a special ab workout


WOD

8 min AMRAP of

"Cindy"

5 Pullups

10 Push ups

15 Squats

Rest 2 mins

Then,

3 Rds of Stations:

1 min Sumo Dead Lift High Pull (55/75)

1 min OH Squats (55/75)

1 min KB Swings (35/53)


ABVENT - 2 mins Jack Knives

Then,

5 Rounds of:

5 Bicycles

5 Heel Rocks

5 Hollow Rocks


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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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