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Friday FUN DAY 3/22/24

Warm up with Abs - 30 GHD's or 40 Hangin knee ups or 50 Hollow Rocks!


WOD

2 mins Wall Walks

2 mins Pull Ups

2 mins Devil Dogs

2 mins Hand Stand Push Ups

Rest 2 mins then:

10 min AMRAP OF:

1 Wall Walk

2 pull ups

3 Devil Dogs (35-50)

4 HSPU's

Then,

2 mins of practicing Double Unders

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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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